Beginner
EXERCISE BALL ON THE WALL CALF RAISE (TENNIS BALL BETWEEN ANKLES)
Lower legs
Body Part
Calves
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Calves
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand facing a wall with your feet shoulder-width apart.
2
Step:2 Place an exercise ball between the wall and your lower back.
3
Step:3 Hold a dumbbell in each hand, with your arms extended by your sides.
4
Step:4 Place a tennis ball between your ankles.
5
Step:5 Raise your heels off the ground, lifting your body up onto your toes.
6
Step:6 Pause for a moment at the top, then slowly lower your heels back down to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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