Nestlé Philippines Video: Wellness Exercise Forward Ball Rolls

The following exercises were chosen on the basis of the body parts they will improve. Seven body parts were identified and two exercises were chosen per body part. These exercises may be performed one after the other, in sequence, during one training session, allowing a minute or two of rest in between sets, and around 2 to 3 minutes rest in between exercises. OR, in several bouts of one to two exercises per bout in a day or on consecutive days until all exercises in the roster are done, making one cycle of exercises. After which a new cycle of the exercises can be started.


It may also be done in circuit fashion, doing one set of each of the exercises, one after the other, without resting. Rest is only allowed after all exercises are done one set each. A two to three minute rest is then taken before starting a new circuit. Two to three circuits or sets maybe done.

For optimal gains, do two to three sets, two to three times weekly, on non-consecutive days. One may also choose to do a particular exercise more often if one wishes to emphasize on a particular body part.

Consistently doing the exercises will provide improvements to one's exercise and functional capacity. The exercises will be easier to do and gains will plateau. In this case, one may increase the number of repetitions by two repetitions each time until 20 repetitions per set is reached. After that, resistance may be increased by adding medicine balls to the movements, or in case they are already being used, wielding heavier and bigger medicine balls.

Since the exercises are of a light index of difficulty, a warm up is optional. If so desired, it may consist of a two to three minute walk, 10 to 15 knee bends, and eight to ten repetitions of single leg toe touches for each leg.

ABDOMINALS

Forward ball rolls
• Kneel in front of the ball.
• With palms facing inward, place both hands on the ball
• Tighten the abdominal muscles and guard the back
• Slowly roll the ball out towards the front until both arms and the whole trunk are stretched. Inhale while doing so.
• Return to the starting position by rolling back ball while exhaling.
• Maintain the contraction of the abdominal muscles all throughout the movement.
• Do eight to ten repetitions.


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