{"id":51000,"date":"2025-04-25T21:41:55","date_gmt":"2025-04-26T01:41:55","guid":{"rendered":"https:\/\/www.hancockhealth.org\/mayo-health-library\/video-squat-and-reach-with-fitness-ball\/"},"modified":"2026-02-04T11:56:07","modified_gmt":"2026-02-04T16:56:07","slug":"video-squat-and-reach-with-fitness-ball","status":"publish","type":"mayo","link":"https:\/\/www.hancockhealth.org\/es\/mayo-health-library\/video-squat-and-reach-with-fitness-ball\/","title":{"rendered":"Video: Squat and reach with fitness ball"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">\n<p><strong>Nicole L. Campbell:<\/strong> Core exercises strengthen your core muscles, including the muscles in your abdomen and your back. You can do many core exercises with a fitness ball. Let&#8217;s try the squat and reach.<\/p>\n<p>Hold the fitness ball in front of you and bend your knees into a squat position. Keep your back straight and your arms parallel to the floor. Don&#8217;t let your knees extend beyond your feet.<\/p>\n<p>To begin the exercise, tighten your abdominal muscles. Keeping your knees bent, rotate your trunk and reach with the ball to the left. Hold for three deep breaths. Return to the starting position and repeat to your right.<\/p>\n<p>To vary the exercise, you can hold the fitness ball in a downward position, like this, or in an upward position, like this.<\/p>\n<p>If you&#8217;re just starting out, repeat the exercise five times on each side. Remember to breathe freely and deeply throughout your exercise, and keep the abdominal muscles nice and tight. As you get stronger, gradually increase to 10 to 15 repetitions on each side.<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>You can do many exercises with a fitness ball. See the squat and reach.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","template":"","tags":[170,406,1682],"class_list":["post-51000","mayo","type-mayo","status-publish","hentry","tag-fitness","tag-lifestyle","tag-person-group-concept","content_type-health-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Video: Squat and reach with fitness ball - Hancock Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hancockhealth.org\/es\/mayo-health-library\/video-squat-and-reach-with-fitness-ball\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Video: Squat and reach with fitness ball - Hancock Health\" \/>\n<meta property=\"og:description\" content=\"You can do many exercises with a fitness ball. See the squat and reach.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hancockhealth.org\/es\/mayo-health-library\/video-squat-and-reach-with-fitness-ball\/\" \/>\n<meta property=\"og:site_name\" content=\"Hancock Health\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-04T16:56:07+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minuto\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/mayo-health-library\\\/video-squat-and-reach-with-fitness-ball\\\/\",\"url\":\"https:\\\/\\\/www.hancockhealth.org\\\/mayo-health-library\\\/video-squat-and-reach-with-fitness-ball\\\/\",\"name\":\"Video: Squat and reach with fitness ball - Hancock Health\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/#website\"},\"datePublished\":\"2025-04-26T01:41:55+00:00\",\"dateModified\":\"2026-02-04T16:56:07+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/mayo-health-library\\\/video-squat-and-reach-with-fitness-ball\\\/#breadcrumb\"},\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.hancockhealth.org\\\/mayo-health-library\\\/video-squat-and-reach-with-fitness-ball\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/mayo-health-library\\\/video-squat-and-reach-with-fitness-ball\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.hancockhealth.org\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Mayo Articles\",\"item\":\"https:\\\/\\\/www.hancockhealth.org\\\/mayo-health-library\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Video: Squat and reach with fitness ball\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.hancockhealth.org\\\/#website\",\"url\":\"https:\\\/\\\/www.hancockhealth.org\\\/\",\"name\":\"Hancock Health\",\"description\":\"Explore a health network built around you.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.hancockhealth.org\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"es\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Video: Squat and reach with fitness ball - Hancock Health","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.hancockhealth.org\/es\/mayo-health-library\/video-squat-and-reach-with-fitness-ball\/","og_locale":"es_MX","og_type":"article","og_title":"Video: Squat and reach with fitness ball - Hancock Health","og_description":"You can do many exercises with a fitness ball. See the squat and reach.","og_url":"https:\/\/www.hancockhealth.org\/es\/mayo-health-library\/video-squat-and-reach-with-fitness-ball\/","og_site_name":"Hancock Health","article_modified_time":"2026-02-04T16:56:07+00:00","twitter_card":"summary_large_image","twitter_misc":{"Tiempo de lectura":"1 minuto"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.hancockhealth.org\/mayo-health-library\/video-squat-and-reach-with-fitness-ball\/","url":"https:\/\/www.hancockhealth.org\/mayo-health-library\/video-squat-and-reach-with-fitness-ball\/","name":"Video: Squat and reach with fitness ball - Hancock Health","isPartOf":{"@id":"https:\/\/www.hancockhealth.org\/#website"},"datePublished":"2025-04-26T01:41:55+00:00","dateModified":"2026-02-04T16:56:07+00:00","breadcrumb":{"@id":"https:\/\/www.hancockhealth.org\/mayo-health-library\/video-squat-and-reach-with-fitness-ball\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.hancockhealth.org\/mayo-health-library\/video-squat-and-reach-with-fitness-ball\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.hancockhealth.org\/mayo-health-library\/video-squat-and-reach-with-fitness-ball\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.hancockhealth.org\/"},{"@type":"ListItem","position":2,"name":"Mayo Articles","item":"https:\/\/www.hancockhealth.org\/mayo-health-library\/"},{"@type":"ListItem","position":3,"name":"Video: Squat and reach with fitness ball"}]},{"@type":"WebSite","@id":"https:\/\/www.hancockhealth.org\/#website","url":"https:\/\/www.hancockhealth.org\/","name":"Salud Hancock","description":"Explore a health network built around you.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.hancockhealth.org\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"}]}},"_links":{"self":[{"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/mayo\/51000","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/mayo"}],"about":[{"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/types\/mayo"}],"author":[{"embeddable":true,"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/comments?post=51000"}],"wp:attachment":[{"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/media?parent=51000"}],"wp:term":[{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hancockhealth.org\/es\/wp-json\/wp\/v2\/tags?post=51000"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}