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.
WATCH VIDEO

Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Raise one foot off the ground, balancing on one leg
Stabilize
Lower body by flexing at the hips and knee, as though sitting on chair
Lower body until thighs are parallel to floor
Return to start position by pushing with heel and butt , keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the heel, not the toes, and do not allow knee 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 knee stay over the feet.
Repeat 12 times with each leg
WATCH VIDEO

Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
Start with the dumbells at shoulder level and alternate and press the dumbells up above your chest.
to press them straight up toward the ceiling.
Remember to keep your hands directly above your elbows during the press phase.
The dumbells should end up directly above your chest.
Return to the starting position and repeat 12 times with each side
WATCH VIDEO

Stand on a box, platform or step ( between 10 and 18 inches high)
Lift one foot off the box and move it back , balancing on one leg
Lift chest, shoulders back and tuck chin
Place a barbell on you shoulders
Tighten abs, activate glutes
Lower body by flexing at the hips and knee , as though sitting on chair
Move your back foot as close to the floor as possible , without losing the balance and control
Pushing off the heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
WATCH VIDEO

Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Place barbell on shoulders below the neck
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 with each side
WATCH VIDEO

Stand in front of of a box, platform or step ( between 10 and 18 inches high) with your left side
Lift chest, shoulders back and tuck chin
Position dumbbells at ear level with overhand grip (palms facing forward) and elbows forming 90°bent
Tighten abs, activate glutes
Step up laterally onto the box with right leg ,(cross step) knee directly over the toes
Push through front heel and stand upright, balancing on one leg and and move the back foot beside the front foot
Stabilize
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
WATCH VIDEO

Start by forming a parallel plank position with both feet on the ground and your hands on top of the stability ball.
Holding this parallel position raise one leg off the ground maintaining the plank position.
Do 10-12 times and repeat with other leg.
Maintain a flat back and do not allow your hips to sag toward the ground
Keep abs, glutes tight, and your hips level with the rest of your body.
WATCH VIDEO

Sit on top of fitness ball with feet placed firmly on the floor
Roll bottom half of glutes off the ball by sliding forward, centering part of your back under the belly button on top of the ball .
Place hands on your chest
Crunch upper body forward and roll shoulders toward hips, exhaling and squeezing as you reach the top
Lower back slowly to starting position and repeat
Look up during exercise it prevents from using neck.
Use ” tight pants ” technique.
Don’t roll ball, and don't cheat yourself by using momentum!
Make sure you do not feel pain in lower back
Repeat 15 times for 3 sets

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
Lift chest, shoulders back and tuck chin
Tighten abs, activate glutes
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 foot and heel, 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
WATCH VIDEO

Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Hold DB’s in each hand with neutral grip (palms facing each other)
and bend at the waist until chest is at a 45-degree angle to the ground, letting the arms hang in front of body
Start position: 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
Repeat 12 times
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.
WATCH VIDEO

Stand with wide stand and hips in neutral position, knees slightly bent
Grab dumbbell and hold it in front of you.
Lift chest, shoulders back and tuck chin
Tighten abs, activate glutes
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 foot and heel, 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
WATCH VIDEO