The Grand Island Independent
GRAND ISLAND —
Resistance exercises should be completed after a five- to ten-minute warm up that may consist of a combination of cardiovascular exercises and mild stretching.
When resistance training, complete the exercise eight to 12 times in one set. Complete three sets with 15-second rests between sets.
Keep your movements slow and controlled through the whole lift. You should breathe out on the most difficult part of the lift and inhale on the least difficult part.
- Ensure you have proper posture before beginning. Even though you will be using the ball for this exercise, your head, shoulders, hips, knees and feet should be properly aligned.
- Start out in the incline base position on the floor, elevating your lower legs on the ball for support.
- Rest your hands on the floor.
- Press your hells into the ball and flex your knees, rolling the ball in as close to your bottom as possible.
- Pause and return to the starting position. Repeat.
Next week: Stability ball hip/arm extension
