1. Stand upright, with your feet slightly wider than your hips, and your knees slightly bent. Look straight ahead and keep your back straight. Hold a two-pound ball or other equivalent weight with both hands and place it on your hips.
2. Holding the ball in the right, with both arms straight up, pass the ball into the left hand at the top of the head.
3. Lower your arms, return to your hips, and restart the up and down pass. The action of the arms looks like a spinning windmill.
4. Repeat the pass 20 times. Move slowly, don’t rely on momentum to exercise.
Note: Don’t rely on moving your wrists to pass the ball. Keep your arms, back, and neck straight so that you can pass the ball naturally instead of rolling the ball.
Calf exercises
1. Sit down against the wall with your back straight and the soles of your feet on the ground. Hold a 16-pound fitness bar on your thigh, about three inches from your knee.
2. Lift your heels up while pressing down the fitness bar with both hands.
3. Repeat this set of actions 25 times.
Source from : Body Shaping
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