Rollups
Rollups shape and develop the back
of your legs and calves, and is also very good for improving core strength. Lay flat on
your back, extend your legs and place a therapeutic ball under your heels. This is your starting position. Lift your hips off the floor, and pull the
ball toward your butt. Now, press
through you heels and lift your hips as far as possible. Then, slowly return to the starting
position. Breathing pattern for this
exercise is to exhale while rolling the ball towards you and to inhale while
returning to the starting position. I recommend starting with 2 sets of 10 repetitions
Seated Ball Twist
The seated ball twist is a very
good exercise for abdominal development and strength. Sit on the floor with a slight bend in your
legs. Hold a therapeutic ball with your
arms fully extended in front of you.
Lean back slightly, pick your chest up high and pull in your naval. Now, turn your shoulders to one side, and
touch the ball to the floor. Then turn
to the other side, and do the same. A
complete revolution counts as one repetition.
Be sure you arms stay extended throughout this exercise. Breathing pattern is to exhale as you touch
the ball to the floor and inhale as you bring the ball across your body. I recommend starting with 2 sets of 10 repetitions each way.
You can see my complete line of downloadable strength training programs from beginners to advance by clicking on this link: Forever Fit and Firm
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