08/22/2025
ποΈββοΈ Full Home Workout with Band, Ball & Roller
β¨ Today Iβll show you a few simple exercises you can easily do at home!
All you need is a foam roller, a resistance band, and a ball π (Amazon or any sports store).
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πΉ Exercise 1 β Back & Neck
β’ Resistance band
β’ Repeat 5β15 times
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πΉ Exercise 2 β Ball
β’ 10β30 reps
β’ Great for knees, legs, thighs & glutes π
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πΉ Exercise 3 β Foam Roller on the Mat
β’ Roller under shoulder blades
β’ Tuck pelvis, press lower back to floor
β’ Hips up, core tight, squeeze ball, open chest
β’ 10β20 reps
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πΉ Exercise 4 β Hips with Band
1οΈβ£ Band above knees β hands under shoulders, knees under hips β lift leg up (knee in line with hip)
2οΈβ£ Move band lower, secure with opposite knee β lift the other leg up
β’ Repeat several times each side
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πΉ Stretch & Cool Down
β’ Neck & upper back stretches π§ββοΈ
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β¨ Save this workout & try it at home! πͺ
