Begin by kneeling on the ground, shoulders relaxed and hands resting atop a resist-a-ball. Slowly roll ball forward, allowing your body to be suspended, and your entire core muscles to support your weight, until a 45-degree angle is reached. At that point, without bending your hips or back, keeping core muscles engaged, pull in and return to starting position.
Model: Frannie Danzinger
Model: Frannie Danzinger
Lie face-up with arms at sides, right heel pushing straight down into the ball, with left leg lifted straight up to the ceiling, hips lifted off the ground. Keeping legs steady, slowly lift and lower upper body engaging entire core and hamstring muscles. Repeat multiple sets on each side.
Model: Beth Rowell
Begin laying face up on ball. For greater intensity of movement, begin with your head and shoulders off the ball; for lower intensity, maintain your shoulders on top of the ball. Feet are flat on the ground, hip distance apart, hands gently supporting neck. Keep eyes fixed on the ceiling, gently lift upper body up toward the ceiling. Be careful not to pull on your neck. Hold at the top, then return back down. Repeat.
Model: Sheila Hutchinson
Begin lying side facing either flat on the ground, or suspended on a supporting arm at a 90 degree angle. While maintaining your central balance, lift top leg toward the ceiling, using your side oblique muscles. Slowly return back down and repeat. To add an additional challenge, when the top leg is lifted, add forward/backward rotating small circles.
Model: Sheila Hutchinson
Model: Sheila Hutchinson
Begin laying in a supine position, feet flat on the ground, hip distance apart, hands gently supporting neck. Keep eyes fixed on the ceiling, gently lift upper body off the ground. Be careful not to pull on your neck. Hold at the top, then return back to the mat. Repeat.
Model: Michael Friedman
Model: Michael Friedman
Take XerTube in left hand, grabbing handle with palm facing up. Take free handle in right hand and reduce the length of the tube to increase resistance. Pull your right arm securely in next to chest, where it remains without movement. Position left hand above head, with forearm parallel to the ground. Extend this arm up toward the ceiling, offering resistance from the XerTube on the way up, as well as on the way down.
Model: Frannie Danzinger
Model: Frannie Danzinger
Begin standing in a staggered position with hand gripping weighted bar to one side. While maintaining balance on front leg, simultaneously lift the right knee and pull the right arm back to a 90-degree angle. Release leg and arm back to starting position and repeat on same side. Complete one set on same side before switching to opposite side.
Model: Lynda Davis
Model: Lynda Davis
Begin kneeling or standing, knees or feet hip distance apart. Begin with arms straight up overhead, gripping one weight with both hands together. Slowly lower weight toward ground until forearms reach a parallel position, pause. Engage triceps and resist as you lift your arms back to the starting position.
Model: Brig Carr
Start in push up position, body parallel to the ground, hands gripping weights, feet slightly wider than shoulder-width apart. Do a complete push-up, the from the up position, lift your right elbow toward the ceiling until your elbow passes your torso. Lower, then lift the left dumbbell. Continuing alternating sides.
Begin with feet hip distance apart, gripping weighted bar with an underhand grip. Body alignment is forward facing at a 45-degree angle. Maintaining shoulder separation, pull arms back, bending until you have reached a 90-degree angle. Release with resistance as you push forward to the starting position.
Model: Beth Rowell
Model: Beth Rowell
