Stability Ball Row:
Wrap a
resistance band around a stability ball, and position your body
face down on the ball so your torso and core are fully supported. Take
hold of the end of the resistance band. (Hands should be directly below
your shoulders, palms facing in.) Take 2 counts to lift the ends of the
resistance band, driving your elbows toward the ceiling and keeping
your arms close to your sides. Take 4 counts to return to start and
repeat.
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Back
Extension on Stability Ball:
Lie
face down over a stability ball, hips resting on ball and feet on
ground, Bend elbows, placing hands on either side of your head. Lift
chest off the ball, keeping lower body stationary (be careful not to
strain your back); lower to starting position. Repeat |
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Resistance
Band Row:
Sit
with legs straight out in front of you. Hold the ends of a resistance
band in each hand and loop the center around the arches of your feet.
Extend arms in front of you, shoulder-width apart, palms facing floor
at shoulder height. Pull elbows straight back, bringing hands to either
side of your chest. Release and repeat for 12 reps. Bring hands to
belly button height: turn palms to face each other. |
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Plank:
From
all fours, place forearms on the floor, hands flat, elbows directly
under shoulders. Tuck toes under and extend both legs, lifting knees
off floor. Balance weight evenly between toes and forearms, keep body
as straight as possible. Hold for 5 to 10 counts while breathing
deeply, then drop knees to floor and rest for 5 counts. Repeat |
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