The Exercise Ball On The Wall Calf Raise is a variation of the traditional calf raise exercise that involves using an exercise ball for added stability and balance. In this particular variation, a tennis ball is placed between the ankles to further challenge the calf muscles.
How to perform
Step by step instructions:1. Stand with your back against a wall and place a medium-sized exercise ball behind your lower back.
2. Place a tennis ball between your ankles, squeezing it tightly to engage the inner thigh muscles.
3. Engage your core muscles by pulling your belly button in towards your spine.
4. Slowly raise your heels off the ground, lifting your body up onto the balls of your feet.
5. Hold the raised position for a count of 2-3 seconds, feeling the stretch in your calf muscles.
6. Lower your heels back down to the starting position, but do not let them touch the ground.
7. Repeat the calf raises for 10-15 repetitions, focusing on maintaining proper form and control throughout the movement.
8. Rest for 30 seconds to 1 minute between sets, and aim for 3-4 sets in total.
This exercise primarily targets the calf muscles, but also engages the muscles of the feet, ankles, and lower legs for improved balance and stability. The added challenge of balancing on the exercise ball and squeezing the tennis ball between the ankles helps to further strengthen and tone the muscles of the lower body.
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.