Side Lifts
Side Lifts will help strengthen your core and, obliques and help you open your hips, as well as find balance.
Procedure:
Lay on the exercise ball. Your body should be on the left side with your shoulders and hips vertical. Put your left hip into the side of the exercise ball. Bend your left knee at a 90 degree angle, your foot facing forward. Your foot is flat, arches high and toes grabbing the floor. Straighten your right leg in perfect alignment with your torso, your foot facing forward, flat on the ground (as much as possible) and your toes are engaged. Your armpit is just past the top of the ball. Your legs, torso, and arms should be aligned.
Put your arms straight overhead, next to your ears, holding a dynamic bell in both hands. Your body should be in a straight line from the extended right foot, ankle, knee, hip, shoulder, elbow, wrist, hands and training bell. Lift the bell to the ceiling, arching the side of your body, using the muscles between the ribs. Do not rotate your body or use your abdominal or low back muscles. Initiate movement by lowering and raising your torso with as much range as possible. When you are unable to maintain correct alignment, stop and switch sides and repeat.
Tips:
Monitor yourself so that you vary how far you bend. Use a mirror, or a friend to observe
Do not turn or twist the body.
Use the ball to spring and create momentum.
Hold the dynamic bells, don't squeeze them.
At the beginning, it's acceptable to place the foot of your extended leg against a table or other piece of furniture for stability.
Remember to keep the arms extended and leg bent at a 90 degree angle.
Keep this image in your mind: the oblique that is touching the ball is snug. Your job is to lift it off the ball.
Required Equipment:
Exercise Ball
Hand Bells
