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Emily Smith
Emily Smith • 4 years ago

Arm Sweep A Anchor the center of a resistance tube at knee height in front of a stability ball. Lie facedown with belly centered on ball and grasp a handle between thumb and palm of each hand. Raise arms in a V position out to sides, palms facing out. B Slowly sweep arms to your sides as you raise chest off ball. Return to starting position and repeat.

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pulldown WORKS: LEGS, BUTT, AND BACK Anchor the center of a resistance tube around a high, sturdy object (or in the top of a doorjamb with the door closed) and stand facing it. Hold a handle in each hand with arms extended in front of you and palms facing the ground, and squat [a]. Rise halfway up as you pull the handles down to your sides [b]. Return to starting position and repeat.

HIGH ROW WORKS: SHOULDERS AND UPPER BACK Anchor the center of a resistance tube at chest height in front of a stability ball. Sit on the ball and hold both handles shoulder-width apart at chest height in front of you, palms facing the ground (tube should be taut) [A]. Bend elbows, drawing hands toward shoulders [B]. Return to starting position and repeat. Do 15 to 20 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. Click for 7 more core- and hip-strengthening exercises: ow.ly/omnDF

Stability Ball Butt Exercises

Bridge Rollout A Lie face-up with knees bent at 90 degrees and feet on a stability ball, heels together and toes turned out; extend arms at sides, palms on the ground. B Slowly lift hips, then straighten legs. Reverse motion (bend knees, then lower hips) to return to starting position and repeat.

Exercise ball workouts

Stability Ball Crunches with Band: Amp up your core training! The stability ball crunch is one of the most effective exercises for abdominal engagement, and is great alternative to floor crunches.