December Challenge ~ Dec 29nd -- Jan 4th
cpanus
Posts: 19,731 Member
Happy New Year Everyone!!
Tame Back Bulge With 4 Exercise-Ball Moves
1 Back Extensions
Targeting key muscles with this move helps to strengthen your back while improving your posture.
• Lay your belly on a ball and find stability by spreading your legs wide and planting your toes on the floor.
• Bring your arms in front of your ball, make fists, and point your thumbs out to the sides.
• Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball, and lift the arms out wide. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
• This counts as one rep. Complete three sets of 12 to 15 reps.
2 Superman Ball Lifts
Your whole back will feel the burn with this variation on the standard Superman.
• Lie on your belly, and hold an exercise ball between your feet.
• Engage your abs, and extend your arms straight out in front of you.
• As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor.
• This completes one rep. Complete two sets of 10 lifts.
3 Upper-Back Lifts
Targeting key muscles with upper-back lifts helps to strengthen your back while improving your posture.
• Lay your belly on the ball and spread your legs wide and plant your toes on the floor.
• Bend your elbows and gently touch your fingertips to the back of your head. Keep your arms strong and resist the urge to rest your hands on your head.
• Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
• This counts as one rep. Complete three sets of 12 to 15 reps.
4 Opposite-Limb Extensions
Work your upper back and challenge your core with this balancing move.
• Lay your belly on a ball. Stabilize yourself by placing your hands underneath your shoulders and your feet hip-distance apart.
• Simultaneously lift your right arm and your left leg straight out. Hold for two seconds and then release back to the ground.
• Now lift your left arm and your right leg. Hold for two seconds and slowly release. Try to move slowly and with control. Try to keep the ball as steady as possible. Use your deep abs to help stabilize. Come back the starting position.
• This completes one rep. Repeat this move for a total of 15 to 20 reps, alternating between lifting your left arm and right leg, and then your right arm and left leg.
Do these four exercises twice.
Let's see if the pictures come over on this one. I hope you like this one. Let me know.
Have a great start to the new year!
Chris
Tame Back Bulge With 4 Exercise-Ball Moves
1 Back Extensions
Targeting key muscles with this move helps to strengthen your back while improving your posture.
• Lay your belly on a ball and find stability by spreading your legs wide and planting your toes on the floor.
• Bring your arms in front of your ball, make fists, and point your thumbs out to the sides.
• Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball, and lift the arms out wide. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
• This counts as one rep. Complete three sets of 12 to 15 reps.
2 Superman Ball Lifts
Your whole back will feel the burn with this variation on the standard Superman.
• Lie on your belly, and hold an exercise ball between your feet.
• Engage your abs, and extend your arms straight out in front of you.
• As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor.
• This completes one rep. Complete two sets of 10 lifts.
3 Upper-Back Lifts
Targeting key muscles with upper-back lifts helps to strengthen your back while improving your posture.
• Lay your belly on the ball and spread your legs wide and plant your toes on the floor.
• Bend your elbows and gently touch your fingertips to the back of your head. Keep your arms strong and resist the urge to rest your hands on your head.
• Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
• This counts as one rep. Complete three sets of 12 to 15 reps.
4 Opposite-Limb Extensions
Work your upper back and challenge your core with this balancing move.
• Lay your belly on a ball. Stabilize yourself by placing your hands underneath your shoulders and your feet hip-distance apart.
• Simultaneously lift your right arm and your left leg straight out. Hold for two seconds and then release back to the ground.
• Now lift your left arm and your right leg. Hold for two seconds and slowly release. Try to move slowly and with control. Try to keep the ball as steady as possible. Use your deep abs to help stabilize. Come back the starting position.
• This completes one rep. Repeat this move for a total of 15 to 20 reps, alternating between lifting your left arm and right leg, and then your right arm and left leg.
Do these four exercises twice.
Let's see if the pictures come over on this one. I hope you like this one. Let me know.
Have a great start to the new year!
Chris
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Replies
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Looks good! I am back at work today, and will be working until Thursday, off Thursday then back to work Friday and Saturday. So back to tracking and working out!
Did get to read the posts so I'm caught up with everyone!
Shelley, hope Mandi is still doing well.0 -
Clara she is still recovering. She looks almost totally healed. I want to leave her in there one day extra after I can no longer see any off coloring. I am not wanting to rush it. She does not seem bothered by her captivity in the hospital tank. Thanks for inquiring. I will post when she is ready to be released.
Shelley0 -
Hit abs class today. First time in weeks. The trainer whooped my tush along with everyone else.
I am trying to filter out the yucky hard water from my tank again. Fishes are looking a bit happier. Now if I can keep that icky algae of my glass.
Lynnette
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