Ball Squat With Front Shoulder Raise
Place the ball against the wall. The bottom of the ball should should be at the top of your butt. Feet forward. When the knees bend they should not go further then your big toe. As you squat, lift the weight up, making sure you don’t go past the shoulder joint. Stand and squeeze your butt at the top of the exercise while lowering the weights.
Repeat exercise 12 – 15 times (3 – 4 Sets).
Ball Lunge With Shoulder Press
Place your front foot forward and bend it to a 90 degree angle. Place the opposite foot back against the wall, bending the knee at a 90 degree angle. Using a light weight preform a shoulder press at the top of the motion and breath out.
Repeat this exercise 12 – 15 times on each side, 3 – 4 sets
Place you hand on the ball palm down. Brace the ball and place one knee on the ball as well. Use the opposite arm of the knee that you place on the ball. Example: If you put your right knee up, use your left arm. Tilt your body forward putting your body weight on your hand. Your back should be flat and you stomach should be tight.
Preform the row 12 – 15 times on each side. 3 – 4 sets.
Don’t forget that it takes 3 weeks to REALLY see results from your workout and eating routine. These ball exercises are an excellent way to gain lean muscle, activate and strengthen your core muscles and speed up your metabolism. If you love these fitness tips be sure to share them with your friends, family, and co- workers! Adria Ali.