Gym Ball Part 2 Are you like the majority of people, you have a gym ball at home but never use it to exercise? (I use mine to sit on when I blow dry my hair!!) Following last edition’s gym ball exercises let me give you another little nudge in the right direction and remind you of more of the fab exercises you can use it for.
Row - strengthens your upper back Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides, elbows at 90 degree angles. Keeping the angles in your elbows still raise your elbows up until your upper arms are parallel to the floor and slowly lower them back down after a short pause. Breathe out while rolling up and breathe in while returning to starting position.
Reverse Leg Curl - works your hamstrings and your core muscles Lie on your back, feet on top of the exercise ball, legs and back straight. Roll the exercise ball towards you by bending your knees and allow it to slowly return back after a short pause. Keep your back straight throughout.
Ball Toe Raise - works the muscles on the front of the shins, particularly helpful for foot drop Sit on the floor, hold the exercise ball on top of your ankles and place your hands on it, arms and legs fully extended. Squeeze the exercise ball by pulling your toes towards you and keeping your arms fully extended and allow it to unsqueeze after a short pause.
Thanks again this month to gym member Margaret White for demonstrating our exercises.