Elbow Raises

Lie on the exercise ball so that your torso is draped over the ball. Slide your hands into the training bells. If you do not have training bells, you can fill an empty water bottle half way with rice. Grab the bells or other object lightly. Turn your hands so that your palms face outward. Your arms form a 90 degree angle. Lift your arms to the sky. This is a great time for your friend to help you. Have your friend hold their hands at different heights. Try and hit your friend’s hands. Vary the height you throw your arms each time. Do small quick raises, similar to a pulsing motion. Other times you can have giant raises. Try this pattern: short raise, medium raise, high raise.