Sit on the edge of a chair and place a small Swiss ball between your knees and upper calves. Slowly squeeze, bringing your legs closer together. Hold for 1-2 seconds. Return to starting position. Repeat for four sets of ten repetitions.
For a more advanced movement. Lie on your side, supporting yourself with your forearm. Place a small or medium-sized Swiss ball between your knees and upper calves. Your leg closest to the floor should be about half a foot above the floor. Squeeze your upper leg to the Swiss ball while keeping your other leg, your hips and back, steady. Repeat for four sets of ten repetitions. Switch sides and legs.
For a more advanced movement. Lie on your side, supporting yourself with your forearm. Place a small or medium-sized Swiss ball between your knees and upper calves. Your leg closest to the floor should be about half a foot above the floor. Squeeze your upper leg to the Swiss ball while keeping your other leg, your hips and back, steady. Repeat for four sets of ten repetitions. Switch sides and legs.
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