Smart Weight Loss February 2018

SWISS BALL ROLLOUT
You will need an appropriate exercise
ball for this set. Kneel with your fists
and arms on the ball. Keep your shoulders,
glutes, and core engaged, then roll the ball
forward slowly until your body is extended
as far as possible and arms straight. Try
to move as far as possible without falling
off the ball to engage all muscles involved.
Take care not to fall. Using your cores, roll
back to the starting position, then repeat
the process once more. Do 3 sets of these
every day with at least ten rolls every day.
DEADBUGS WITH MEDICINE BALL
A medicine ball and a floor mat are
needed for this set. Lie flat on the mat with
your knees at a 90-degree angle. Hold the
medicine ball above your body until the
arms are all stretched out. Lower the ball
slowly towards your head down to the floor,
then back up again. Do this while keeping
one leg flat out on the floor for support and
balance. This should help keep abdominal
muscles and core engaged the entire time.
Repeat the process one more time, with
the other leg flat on the floor. Do 3 complete
sets of this, with each set having
10 reps. Attempt to do more with
each set, or as per your body limits.
With the right equipment, determination,
and perseverance, these exercises should
help keep your ribs in shape as well as
restore normal posture. Attempt to do at
least one exercise each week for faster recovery
and results. As mentioned earlier,
you need to be patient and determined
to see positive results from this. Some of
these exercises are meant to improve your
lung capacity, hence recommended for all.
Remember to talk to a doctor or physician
if these don’t seem to work.
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| February 2018