LEGS
Ultimate Weight Loss Revealed 187 by Brad Callen
Ball Squats
What to do :
Place a ball on the wall at the level of your lower back . Place the ball so that the curve of the ball is right in the small of your back . Point your feet straight and lean back into ball . Make sure your back is vertical as you do so . Slowly and with control , while pushing back on the ball , squat down low until your rear is about the same level as your feet or slightly lower . Pushing back on the ball stand back up , rolling the ball back up the wall .
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Don ’ t Forget to :
Lean back in to the ball keeping the back vertical . Donʼt lean upper back be closer to the wall than your lower back . In other words , keep the back straight up and down , donʼt merely put pressure on the ball with your upper back . Put your hands either to your side or hold them in front of you in a fist . Donʼt put your hands on your thighs unless you are alone and just canʼt get back up .
Muscles worked :
Mostly quads , also some glutes and hamstrings . Minimal calves
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