Swiss Ball Calf Push

The Swiss Ball calf raise will help work both your abdominal core and calf muscles. Rest your shoulders and head on a suitable sized Swiss Ball, that enables your thighs to be horizontal to the floor, with both feet flat on the floor.

Rest your shoulders and head on a suitable sized Swiss Ball, that enables your thighs to be horizontal to the floor, with both feet flat on the floor.
 

START
FINISH
keep shoulders and head on the ball
push up with your calfs
START
FINISH
keep a straight line through your body to your raised leg
smoothly lift the heel off the floor

 

Smoothly raise your heels off the floor, keeping your abdominal and buttock muscles contracted throughout, holding in this position for 2 - 3 seconds prior to lowering and repeating.

You may decide to make this exercise harder by performing with only one foot on the floor, keeping the other leg extended out straight, however this should only be done by persons with good balance.

Care should be taken that the Swiss Ball doesn't roll from underneath you.

The firmer the Swiss ball, the harder the exercise will be, especially if you have poor balance. You May decide to take some air out of the Swiss ball (make sure you have a pump) or use a larger Swiss ball, as this will also make balance easier.

By keeping your arms out by your sides will also aid in you balance, however aim to work on gradually bringing your arms by your sides so that you can also improve your balance and core strength.

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