Core exercises with a fitness ball -Abdominal ball raise

Abdominal ball raise

This core exercise is called the abdominal ball raise:

• Lie on your back and rest your legs on top of the ball with your legs about hip-width apart. Tighten your abdominal muscles and squeeze your legs together.
• Raise the ball off the floor, as shown. To protect your lower back, focus on pulling your bellybutton in toward your spine and keeping your abdominal muscles contracted. Hold for three deep breaths.
• Return to the start position and repeat.
• For added challenge, raise the ball off the floor and let your legs slowly fall to the right. Stop before you reach the floor. Hold for three deep breaths, keeping your shoulders on the floor. Return to the start position and repeat on the left side.

Lateral Dumbbell Raise

Prime Movers/Muscles worked: Medial Deltoids, Trapezius

Beginning Position:

( can be standing or seated )

* Grasp dumbbells with palms at sides and facing in
* Bend elbows slightly

Upward Movement Phase:

* Keeping your elbows bent at the same angle, slowly begin to raise the dumbbells to the side
* Stop the dumbbells as they reach shoulder level (palms should be facing the floor)

Downward Movement Phase:

* Slowly lower the dumbbells to the start position