3 Ball Squat With Front Raise

Health & Nutrition - - SHAPE UP -

For butt, thighs and shoul­ders

A Stand with your feet shoul­der-width apart and arms at your sides, press­ing a sta­bil­ity ball be­tween your lower back and a wall.

B Keep­ing the ball pressed against the wall, squat un­til your thighs are nearly par­al­lel to the floor and lift your arms in front of you to shoul­der height (shown at right). Hold this po­si­tion for 2-3 sec­onds, then lower your arms and re­turn to stand­ing po­si­tion. Do 3 sets of 10-12 reps, hold­ing the last rep in each set for 1015 sec­onds, and rest­ing for 30 sec­onds be­tween sets.

Trainer tip: For more of a chal­lenge, hold a 5-pound dumb­bell in each hand or a 10-pound medicine ball with both hands through­out the move.

Newspapers in English

Newspapers from India

© PressReader. All rights reserved.