Also on these boards
swiss ball L raise: lie facedown on swiss ball with flat back and chest off ball, let arms hang from shoulders with palms facing behind you, lift upper arms high with elbows bent while squeezing shoulder blades together, without changing elbow position rotate forearms up and back as far as you can, pause, then reverse (use dumbbells if you can do > 12 reps)
The Superman: Lie across a stability ball, feet hip-width apart and resting against a wall or other sturdy object. Your arms should be extended past your head, with your palms facing each other. Squeeze your glutes and lift your chest off the ball to straighten your back while reaching your arms overhead. Pause, then slowly reverse the motion to return to start.
Arm Exercises for Women: Reverse Fly - Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That's one rep.