An intermediate core exercise.

The squat is an extremely functional core exercise for all individuals.

Start with a stability ball between the wall and the curve of the lower back. Hold a medicine ball with both hands. Keep the abdominals pulled inward and feet shoulder width apart. Position feet far enough from the wall to ensure that the knees do not extend past the toes. Bend the knees and lower the body to approximately 60º-80º. At the same time lift the arms. Return to the starting position and repeat.

The squat helps increase leg muscle strength, creates an isometric contraction on the erector spinae to help strengthen the back and reduces the incidence of lower back injury. Adding the medicine ball increases the intensity of the move and strengthens the upper body musculature.

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