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Monique Willms
Monique Willms • 2 years ago

SUPERGIRL (via Smash Fit) Works shoulders, triceps, back, abs, butt, thighs. Lie with midsection on the ball and anchor feet on the wall. Without dropping the weights, hold each position for 3 seconds. Position 1 - Extend arms in front of you parallel to the ground Position 2 - Extend arms to the side parallel to the ground Position 3 - Extend arms back at approx a 45 degree from your body Rest then return to start position. Do 10-12 reps.

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Holding this position on a medicine ball or executing a push up is a great way to work your abs, arms and chest.

CORE TARGET: Transverse Abdominis (lower abs) Get into a pushup position with your arms straight and your shins resting on a stability ball (a). Roll the ball toward your chest by pulling it forward with your legs and feet (b). Pause, then return to the starting position by lowering your hips as you push the ball backward with your legs. Do 10 reps.

Coordination with Ball- Lie faceup with your hips and knees bent 90 degrees; hold the ball with both hands, arms straight. Bend your elbows and lower the ball toward your chest, pressing your hands firmly against the ball (a). Brace your abs, extend your arms in front of you, curl your shoulders off the floor, and straighten your legs (b). Hold for one or two seconds, then reverse to return to start. That's one rep.

SELF Arm & Shoulder Ball Workout

Dimple Creator: Works: Butt, Outer Thighs, Obliques Kneel and lean right hip against ball, right arm on top of it, left hand on hip, left leg out to side at hip level (as shown). Hold for 1 count, then touch left knee to ball. Extend leg back out for 1 rep. Do 12 reps; switch sides. Source: Larsen & Talbert

Ball Squeeze- 1. Sit in a chair, leaning slightly forward, arms at sides, feet flat on the floor. Place a medium-size ball between your legs above your knees, with just enough pressure to hold the ball in place. 2. Squeeze the ball with your inner-thigh muscles. Then release just enough to hold the ball in place. Start with 10 squeezes; work up to 30. Muscles it works: Inner thighs

UPPER BACK Swiss-Ball L Raise The benefit: This exercise targets your upper back. By working these key muscles, you'll improve your posture, shape the back of your shoulders, and look great in a backless dress. How to do it: Lie facedown on top of a Swiss ball so that your back is flat and your chest is off the ball. Let your arms hang straight down from your shoulders, your palms facing behind you [A]. Keeping your elbows flared out, lift your upper arms as high as you can by bending your elbows and squeezing your shoulder blades together. Your upper arms should be perpendicular to your torso [B]. Without changing your elbow position, rotate your forearms up and back as far as you can [C]. Pause, then reverse the movement. If you can do more than 12 repetitions, use dumbbells.