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Feet are apart. breathe in . . in . . out dorsal raise | 61 ● Lift yourself up as high as possible, ● When you have gone as high as you ● After a few repetitions, bring your ● Be careful not to move too far using your lower back muscles. Always can, pause for a second to help you hands down onto the ball and drop forward on the ball, as you are likely do this exercise as slowly and smoothly control the lowering phase of the your knees slowly toward the floor. to roll over the front. as you can to minimize the chance exercise.

Out front raise and high row | 53 ● Next, slowly lower the weights ● Bring the dumbbells forward beside ● Keep lifting to a full squeeze and ● To finish, step forward and relax. If toward your knees. To progress to your knees. To start the exercise, then slowly return the dumbbells to you want to try out these exercises, the second exercise, lean forward so squeeze your shoulder blades together your knees. Throughout the exercise, start by using a light weight. They are your body is aligned with your back and then lift your elbows up toward maintain that straight line between both very challenging, so be careful: leg.

Out . . relax strength hamstring balland curl endurance This exercise is good for improving the hamstring muscles of the back of the thigh. The exercise requires a lot of balance and coordination to be performed correctly but can be varied so that it is suitable for beginners and advanced users. ● Start by lying down on the floor on ● Move your hands out slightly ● Keep your feet pointing toward the ● Keep rolling the ball toward you. your back. Then place your feet on the from your body, as this helps you to ceiling and your hips raised.

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