Quick help please

Farburnfred

Will ask on the NROLFW forum too but to get a quick response, I need an alternative for the swiss ball prone jacknife (hip flexon) and for a barbell squat (no barbells or balls)

Swapping gym not an option atm!

Farburnfred

bump..please

Cait_Sidhe

Why do you want to substitute these? Barbell squats are one of the best exercises out there.

The prone jack-knife I've read a lot of people have trouble with so I'm not surprised you want a substitution for that. You can try reverse crunches if you want.

Edit: I've just reread your post. Since you don't have a barbell, look up Goblet Squats.

Yogi_Carl

Without gymn equipment try:

For prone Jacknife: slow Cobra Pose in yoga. Don't use your arms to push up into this; use the strength of your back. Look upward. Return slowly to the floor and repeat.

For Squat: Do some nice slow Standing Leg Lunges keeping the back leg straight behind you and the thigh pulled up (not locked out). Or if you can already do 3 x 10 squats without weights, place one leg on a chair behind you and do one-legged squats, keeping the working leg in front (not out to the side) and make sure your knee does not extend in front of your standing foot.

OK - I will always prefer a nice slow Yoga movement because I love Yoga. There will be other ideas coming forward on this thread. Goblet Squats with a dumbbell is excellent as has been suggested by elisabat.

Oh - and - I guess from your lovely pink hat you are a swimmer? Find yourself some waist deep water so your standing leg is on the floor or sea bed, squat down and extend your other leg out straight in front. Now stand up slowly. Great for strength and stability! Repeat both legs of course.

(edited to add that last bit!)

Farburnfred

Ah yes thank you, I love water exercises !

will google the goblet squat..

I guess lots of people will have problems with the prone jacknife as it needs the stability that its trying to dvelop, its a complex move..and as I say no ball at my gym..

Thanks for the suggestions