The Exercise Ball On The Wall Calf Raise is a variation of the traditional calf raise exercise that incorporates stability and balance training by using an exercise ball against a wall. Adding a tennis ball between the knees also engages the inner thigh muscles.
How to perform
Here are the step-by-step instructions for performing the Exercise Ball On The Wall Calf Raise with a tennis ball between the knees:1. Stand with your back against a wall and place an exercise ball between the wall and your lower back. The ball should be positioned at about hip height.
2. Place a tennis ball between your knees and squeeze it to engage the inner thigh muscles.
3. Slowly raise your heels off the ground, lifting your body up onto the balls of your feet.
4. Hold at the top of the movement for a second, ensuring that you maintain good posture and balance.
5. Lower your heels back down to the starting position, keeping the movement controlled.
6. Repeat for the desired number of repetitions.
7. Focus on squeezing the tennis ball between your knees throughout the exercise to engage the inner thighs and add an extra challenge to the calf raise.
8. To increase the intensity of the exercise, you can hold weights in your hands or wear ankle weights.
9. Make sure to keep your core engaged and maintain proper form throughout the exercise to maximize the effectiveness and prevent injury.
10. Perform 3-4 sets of 12-15 repetitions, or as directed by your fitness instructor or personal trainer.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.