Balance out those later decades
Wobble board lateral
shoulder raise
1. Stand on a wobble board holding small
dumbbells at your side and balance
yourself so that none of its edges are
touching the floor.
2. Slowly raise your arms to 90 degrees and
slowly lower them back to your sides.
3. Repeat this motion with the board bal-
anced and try to keep it from touching
the floor.
Do three sets of 12 to 15 repeats. To increase
the workout, turn the board so it wobbles side
to side rather than front to back.
Stability ball shoulder
press with raised leg
1. Sit on a stability ball with feet close
together and weights at shoulder height.
2. Raise your right arm straight up in a
press motion, lower it, and then repeat
with your left.
Do three sets of 12 to 15 repeats (a repeat is
one left and one right press). To increase the
workout, raise one leg and keep it up as you do
your repeats. Switch legs for the second set.
Do half with the left and half with the right for
the third set.
Stability ball front plank
1. Lean forward on a stability ball with your
forearms flat, your bum down, and your
back straight.
2. Hold this raised position with only fore-
arms touching the ball.
Do three sets lasting from 10 to 30 seconds.
To increase the workout, raise one leg for three
seconds and then alternate leg raises.
www.OttawaOutdoors.ca OTTAWA >> WINTER 2007/2008 29
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