Elevación lateral con mancuernas sentado sobre pelota de pilates


Select the appropriate weight of the dumbbells. Sit on a fitball with a dumbbell in each hand on either side of your hips and bend your elbows slightly. You should use a neutral grip. Slightly raise your right foot and keep the balance. Contract your pelvic floor and core while keeping your chest up.


Lift the dumbbells to your side until your arms are parallel to the floor while you exhale. Return to the starting position in a smooth movement while you inhale. While your are doing the exercise, move only the arms, make sure you don't move any other part of your body. Repeat the movement for the specified amount of repetitions and repeat with the other leg.

TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.