Whether you’re a football lover or hater, it’s almost impossible to avoid the current World Cup fever.
Whatever your opinion, most people will have a football lying around the house. If that’s the case, then why not use it to your advantage? Below we share four exercises you can do at home with a football.
1. Overhead squats
Start by placing your feet shoulder-width apart and lower your hips into a squat, holding the ball above your head. When you’ve bent your knees as far as you comfortably can, reverse the movement and return to standing. Or to make it slightly more difficult, hold the ball in front of you whilst you hold your squat and throw it up in the air 15 times. Return to the starting position, and go again! Do this 3 times.
2. Toe taps
For your second exercise, place the ball in front of your body with your feet hip-distance apart. As you begin to jog, tap the football with the ball of your foot as you go. You can start by walking to get the hang of it and once you’re used to the movement, you can mix it up with intervals of quick movement followed by short rests. Do this for a total of eight rounds.
3. The plank
The plank is a great exercise for your core. Get into a push up position keeping your body straight. Then, balance your hands or elbows on the ball directly under your shoulders, place your feet hip-width apart, and hold this position for as long as you can. You’re sure to feel the burn!
4. Ball burpees
Last but not least, it’s a variation on the classic burpee. Start by standing with the ball in front of your feet, squat down and place both hands on the ball, then jump your feet back into the plank position. Jump back up into your squat then stand with the ball in your hands, then press it up overhead. Repeat for 15 reps.
Hopefully our football workout sounds appealing to you, however, if you’re looking for a sport to keep you fighting fit for summer, check out Father Fitness’ blog on finding the perfect sport for you.
So there you have it, and while we can’t offer a cure for the ‘football fever’ we can offer a range of plans to look after your protection needs.
Why not visit the product pages on our website for more information or call us on 0800 046 9781. We’d be delighted to help you find the plan that suits your needs.