Balance One leg flye on the ball | Chest

Sit in an upright position on a ball with a dumbbell in each hand. (You may rest each DB on the corresponding thigh.)
Start position: Place neck and shoulders on a fitness ball
bring the dumbbells to your shoulders.
Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
Lift one leg off the floor and keep it parallel
Stabilize
Keeping the elbows slightly bent, lower the dumbbells out and away from each other in an arcing motion with hands aligned with the nipple-line
Stop as upper arms are parallel to slightly past parallel to the ground
Think about moving elbows not hands.
Keep dumbbells above elbows during movement .
Return to the starting position and repeat.
To end the exercise, place dumbbells on shoulders and return to the seated upright position.
Keep abs and glutes tight at all times.
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Place neck and shoulders on a disc
Lift pelvis off the floor until the knees, hips, and shoulders are aligned
Press the dumbbells up directly above the chest with the dumbbells almost touching and palms facing each other
Keeping the elbows slightly bent, lower the dumbbells out and away from each other in an arcing motion with hands aligned with the nipple-line
Stop as upper arms are parallel to slightly past parallel to the ground
Think about moving elbows not hands.
Keep dumbbells above elbows during movement .
Return to the starting position and repeat.
To end the exercise, place dumbbells on shoulders and return to the seated upright position.
Keep abs and glutes tight at all times.
Repeat 12 times
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Stand with one foot on the disc
Step backward with one foot 2-3 feet
Place barbell on your shoulders
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Stabilize
Lower back knee, forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front heel, raise to starting position. .
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg
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Balance Side bb step up1 Balance Side bb step up2

Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Tighten abs, activate glutes
Step up laterally onto the box with one leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
Return lifted leg to the ground do 12 reps with each side
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Side plank1 Side plank2

Start : lay on the floor on one side. Your elbow has to be under the shoulder.
Draw in abs toward your spine.
Raise your body using one forearm and feet. Your only floor contact points should be your feet and elbow.
Hold for 15 sec and repeat with other side
To increase intensity: hold , then return to the starting position and repeat for 12-15 times
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Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Start by holding dumbbells at knee level in a semi-squat position.
Rotate your trunk and extend your knees while raising hands towards the opposite shoulder. Keep your arms straight during this movement.
Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.
Return to the starting position and repeat for 12 repetitions.
Repeat with the other side
Don’t bend your back keep it straight.
Draw abs in, exhale while raising .
Repeat 12 reps with each side .
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Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability
Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
Think about raising elbows not hands.
Return to start position
Remember to pinch shoulder blades together first and after raise elbows.
Don’t bent wrists.
Keep upper body stable and abdominals tight throughout exercise by drawing stomach in toward spine.
Repeat 12 times
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Starting Position: Lie supine on stability ball.
Place neck and shoulders on a fitness ball with back and hips parallel to the floor
Tighten abs, activate glutes
Once you have maintained your balance then slowly raise the foot off the floor
Roll ball towards your hips then , raise hips off floor by pressing heel into the floor .
Return to start position.
Repeat 12-15 reps with each leg
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Position dumbbells at ear level with overhand grip (palms facing forward
Keeping elbows at a 90-degree angle
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Step to the side with one foot 2-3 feet
Lower body by flexing at the hips and knees, as though sitting on chair
Lower body until thighs are parallel to floor
Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the middle of feet and heesl, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
Upper body can flex forward at the hips slightly during movement.
Be sure to “sit back” so that knees stay over the feet.
Repeat 12 times
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