Exercise Ball on the Wall Calf Raise (tennis ball between ankles)

The Exercise Ball on the Wall Calf Raise is a fantastic lower body exercise targeting your calf muscles. To perform this exercise, you will need an exercise ball and a wall. The addition of a tennis ball between your ankles adds an extra challenge and helps improve balance and stability. Let's start by positioning yourself against a wall with your back straight and the exercise ball placed between your lower back and the wall. Place the tennis ball between your ankles, ensuring it stays in place throughout the movement. Take a step forward with one foot and slightly bend your knee, shifting your weight onto the front foot. The other foot should be raised with the heel off the ground. From this starting position, slowly raise your heel as high as possible, keeping your core engaged and your back against the wall. Pause for a moment at the top, feeling a stretch in your calf muscles. Then, gradually lower your heel back to the starting position, ensuring a controlled movement. Repeat for the desired number of repetitions and then switch legs. The Exercise Ball on the Wall Calf Raise is a great exercise for strengthening the calf muscles, improving ankle stability, and enhancing overall lower body strength. By incorporating the tennis ball between your ankles, you also engage the smaller stabilizing muscles of the lower leg, boosting their strength and coordination. Remember to start with a weight and difficulty level appropriate for your fitness level and gradually progress. Enjoy the burn and reap the benefits of strong, toned calves with this challenging yet effective exercise!

Instructions

• Stand facing a sturdy wall with an exercise ball positioned at the bottom of the wall.
• Place a tennis ball between your ankles and stand with your feet hip-width apart.
• Press your back against the wall and engage your core.
• Slowly rise up onto the balls of your feet, lifting your heels off the ground.
• Maintain balance and control as you lift your heels as high as possible.
• Pause at the top for a brief second to squeeze your calf muscles.
• Lower your heels back down to the starting position in a slow and controlled manner.
• Repeat the exercise for the desired number of repetitions.
• Remember to breathe throughout the exercise and maintain proper form.

Tips & Tricks

• Maintain proper form throughout the exercise.
• Increase the challenge by holding dumbbells or using a resistance band.
• Focus on squeezing your calves at the top of the movement.
• Keep your core engaged to enhance stability and balance.
• Ensure that your knees are slightly bent and in line with your toes.
• Control the movement both on the way up and on the way down.
• Take short rests between sets to allow for recovery.
• Progressively increase the number of reps or sets over time.
• Stay hydrated by drinking enough water before and during the exercise.
• Include a balanced diet with sufficient protein for muscle repair and growth.