Look no further for a total-body fitness routine designed to get you strong all over! Coach Babs and Coach Adeel from DeenUp Basketball share their favourite moves that are guaranteed to build muscle and make you sweat!

1. Push-up basketball

Ready to take push-ups to the next level? The Push-up basketball adds an uneven base for added strengthening and stability. This exercise is great for strengthening your upper body!

• For this exercise, drop down and start with your right hand on the basketball.
• Keep your left hand at a distance that is slightly wider than shoulder-length and be sure to keep your back straight.
• Get the full range of motion by getting as low as you can to the floor.
• After getting back up, slide the ball to your left hand and repeat.
• Aim to complete four sets of three push ups per side.
• Modification: To make this exercise easier, modify the exercise by completing it on your knees.

2. Plank on the basketball

Think you have mastered the plank?? …Think again when you try this killer move!!

For a total package core exercise, “plank on the basketball” will challenge your core like never before! Think you have mastered the plank?? …Think again when you try this killer move!!

• For this exercise, place two feet on the basketball and hold yourself up as if you’re doing a push up.
• Maintain proper plank position. For details on the plank, see our episode on plank guidelines.
• Challenge yourself to hold this position for 60 seconds!
• To prevent injury, it is important to keep your shoulders balanced and ensure that you don’t let your back sag!
• Modification: If this position feels difficult or uncomfortable, try tightening your hamstrings and glutes, making sure you lift your core and keep your back straight. Hold the position as long as you are able to with GOOD FORM, and work to slowly increase your time in the position.

3. Three-part core Basketball series

Start of with 5-6 reps and work your way up to 16 reps! There are three moves that make up this exercise series.

1. Toe-tappers

• Lay down on your back, lift your feet up perpendicular to the floor and keep your knees straight.
• Start by holding the ball in your hands by your chest and contract your core as you reach up with the ball to touch your toes.
• Keep your legs straight in the air as youtouch your toes with the ball.
• Focus on contracting the core with each move rather than just reaching with your arms!
• Repeat for as many reps as you can (Start of with 5-6 reps and work your way up to 16 reps!)
• If you cannot touch your toes, reach the ball as high up your legs as you can!

2. Leg raises with ball

• Lay down on your back again but this time, place the ball between your feet and hold your feet up 6 inches off the ground.
• Place your hands either at the top past your head or at the bottom under your glutes for support.
• In a controlled manner, lift your feet up in the air (while keeping the ball between your feet), then bring them back down slowly and repeat.
• Do not touch the ball to the floor! Lift and lower the ball in a smooth motion repeatedly
• • Repeat for as many reps as you can (Start of with 5-6 reps and work your way up to 16 reps!)

COMBO! Up for a challenge? Try combining the two exercises up by starting off in the same position on the ground and and repeatedly getting up and passing the ball between your hands and feet.

3. X-Taps & Slams

• Take it to the next step by trying the “X-tap” move. Start by laying flat on your back and holding the ball in your hands. Get back up and “touch” your toes with the ball, alternating between your left and right feet.
• Change it up with a slam! Again, start by laying on your back and keeping the ball in your hands. But this time, as you get up, remain in a sitting position and slam the ball into the ground. Have fun by adding emotion and slamming the ball as hard as you can!
• Repeat for as many reps as you can (Start of with 5-6 reps and work your way up to 16 reps!)

So there you have it…three FUN ways to get in your resistance training using only a basketball.

 

Have you tried any of these exercises before? Which one do you find most challenging? Tell us in the comments BELOW!