Last updated on July 27, 2023
Now that I’ve settled into the Keto lifestyle, and I’m steadily losing weight, it’s time to address an important aspect: Keto Exercises. Shedding pounds is great, but it can leave us with sagging skin and muscles that need some toning.
So, starting today, I’ll be sharing a set of exercises with you every Monday that you can easily do at home. No need to worry about going to the gym, especially if you’re a busy working woman like me with kids to take care of or a young man with a hectic schedule.
These exercises are designed to help you gauge your physical strength over the course of a week. Take it slow and steady, and you’ll notice your body becoming stronger and more toned.
Remember, it’s your body, and it’s your responsibility to make it look and feel its best. Keto isn’t just about shedding pounds; it’s about becoming healthier and fitter overall.
Let’s talk about two simple yet effective tools today: the foam roller and the exercise ball. These devices, when used together, can yield decent results.
As you lose weight, you might notice the fat disappearing from various parts of your body, but the abdomen or tummy tends to be more stubborn. However, incorporating targeted exercises can help tone the abdomen faster.
So what’s the big deal about this ball? They are also called stability balls or fitness balls. They are fun to sit on, and can be used effectively to increase your strength and cardio endurance. Likewise, they can be used to do squats, push-ups, and many other strength-building exercises.
They are a great option for people like me, who have had tremendous weight loss in a short period, as they manage to cut the strain on the muscles and spine.
Choose the correct size!
You would ask me, which is the correct size of the ball. Most balls come in three diameters. You should buy one according to your height. 55 cm for those between 4’11” and 5’4” 65 cm for people between 5’4” and 5’7” 75 cm for people between 5’11” and 6’7” As a rule when you sit on the ball, the hips, and knees should be at right angles with the floor. I use this exercise ball: Physique 55cm Anti Burst Gym Ball with Hand Pump So are you ready to go?
Exercise with stability/exercise ball
1 Ball push up
This is one of the best uses that you can put an exercise ball to. It targets the muscles on your chest and the triceps. It is also great for sagging breasts. Place your legs on the ball and keep them straight. Try to keep up a stable and comfortable position.
At first, that might not be easy, but soon you will get the hang of it. Now push yourself up with the help of your arms. Breathe in when you go down and breathe out when you come up. And you don’t need to stress yourself out from the first day itself. Start with 3 sets of 10 reps at first. After a week you can increase the reps to 12, 14 and so on.
2 Ball Sit-up
This set is very effective for strengthening the abdominal muscles. It can make your core muscles work. If you do them regularly, over a period of time your hip muscles will also get strong. Place your body face-up on the ball and get into a comfortable position.
Your knees should be at ninety degrees with the floor. Now cross your arms behind your head, pr on your chest and try to pull yourself up. Please do not push yourself, listen to the signs of your body. I don’t want you to get hurt. If you feel any sharp pain or discomfort, please stop immediately.
3 Ball Arm-Leg Extension
This is an excellent exercise, which targets all the muscles in your body. It is especially good for your lower and upper back muscles. If done regularly, it strengthens your hamstrings and buttocks.
Lie down on your stomach and try to touch the floor with your feet. Now in sets of three, lift your alternate leg and arm and hold for 3 to 5 seconds. Repeat five to ten times in sets of three.
4 Lower-Ab Crunch
This set of exercises will target your tummy and your abs. If you do this regularly, your abs will tighten, and you will eventually lose the tummy fat. Lie down on the floor and place your arms beside you. Now put your legs on the ball, with your calves touching the ball.
Take a deep breath and lift your back, without arching your back. If you keep your abdominal tight, that will greatly help. Pull the ball towards your self, by folding your knees. Exhale and push the ball back by stretching your legs. I do this exercise every day, and let me tell you that I can feel the muscles tightening instantly. Do three sets of 10 reps.
The main purpose of a foam roller is to reduce inflammation and improve your flexibility. In layman’s terms, it relaxes your muscles and gets you going for the next day. And if you haven’t invested in one, it’s high time you considered it. Using a foam roller is like giving yourself a sports massage.
It removes the stress from your joints and scar tissue, improves your blood circulation and flexibility. You can use the foam roller on its own or combine it with a pre- or post-workout routine. And if you plan to use it before a weight training session, try doing a quick warm-up beforehand.
The foam roller can be used differently for different parts of the body. But before you do any exercise, just roll on it back and forth for twenty to thirty seconds. While you are rolling, take deep breaths and relax. As a rule do not roll on your joints, keep it positioned under your muscles.
And if you seem to be hitting a tender spot, stop the rolling and apply pressure on that point for thirty seconds or more. And when you get the foam roller home for the first time, try rolling on it for the first week or so to get a hang of it.
Why use a foam roller?
Foam rollers are known to release tension when used correctly. They are effective in releasing the stress in the area between the muscles and the fascia. This tightness is an after-effect of an exercise regimen, which is repetitive, like running, brisk walking, and other action-oriented sports and activities.
Foam rolling also decreases the risk of injury and increases your range of movement. The basic fundamental used in foam rolling is body weight. So when you are rolling, go gentle on the areas that are hurting and shift your weight elsewhere by using your arms. Work to your personal threshold of pain.
Does foam rolling hurt?
I won’t lie by saying no. But you soon forget the pain, when you experience happy muscles, and quick recovery. For best results, choose a dense roller. My favourite roller is this one: Iso Solid Trigger Point Foam Roller
Exercise with a foam roller
1 Upper Back/Thoracic Spine
Rest your back on the broadside of the foam roller. It should be positioned underneath the blades of your shoulder. Now bend your knees, so that your feet are flat. Lift your butt and cross your arms over your chest or behind your head. Tighten your muscles and start rolling forward and backward. The roller should move up and down in the area between the middle of your back and top of your shoulder blades. Warning: Please do not lift your head to look at your legs, as you might strain your spine.
Lie on your stomach. Place the roller under your thighs. Next, bend your elbows so that your forearms are flat on the floor. Your feet should be in a suspended position. Draw in your abs and start rolling. You will need to use your arms to move forward and backward. The roller will move between your pelvic bone and the knees.
Sit on the floor and place the roller under your calves. Place your hands comfortably on the floor behind you. Now raise your butt, and ensure that your weight is on your hands and on the roller. Now start rolling forward and backward. The roller should move from below your knees to above your ankles.
By now, you must have realized the health benefits of incorporating an exercise ball and a foam roller in your daily routine. The whole exercise takes less than half an hour. Do remember to warm up beforehand and cool off properly too. Needless to say, stay hydrated.
I am enclosing two video links which you can use in order to get a better idea of what you need to do.
Using an exercise ball
Using a Roller, Foam