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Expend energy doing this exercise

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Performing the bench press with weights is one such exercise. Here’s how to do it.

What you will need

You will need an exercise ball as well as a pair of dumbbells.


Hold one dumbbell in each hand and sit on the exercise ball. Slowly begin to walk forward and be sure to contract your navel to spine and pelvic floor muscles as you roll.

Continue moving forward until your shoulders and head rest on the ball. You can hold the weights against your chest whilst doing so.

Using your buttocks muscles, push your pelvis up toward the ceiling. Make sure that you do not arch your back. Your feet should now be hip width apart.

Position your arms such that they are 90 degrees to your body – this should look similar to an inverted sit up. Now push the weights approximately halfway and do up to 10 small bounces.

Consult your doctor

Always remember to consult with your doctor before starting any new exercise programme or making intense changes to your current one – especially if you suffer from any medical conditions and for some reason are required not to place your body or yourself under any form of stress or strain.

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