Swiss Ball Hip Roll

Exercise Instructions:

Setup for the exercise ball hip roll by placing a mat on the floor and placing the exercise ball at one end. Lay down on your back on the mat and put your legs over the top of the exercise ball. Your calves should be on top of the ball. For stability, put your arms out flat on the floor with your palms facing down. This is the start position for the exercise. Using your core muscles, roll the exercise ball over to the left as far as possible. Repeat this movement for the right side. This is one rep, repeat for desired reps.

Tips & Advice:

The further you move the ball the harder you core has to work. Move the ball as far as possible for the best results.

Sexy Back (Intermediate)

Sculpt a Sexy Back

Intermediate Exercises

1. Stability-Ball Leg Raise

(targets lower back)

• Lie with your hips on top of a stability ball with legs extended behind you, hands shoulder-width apart on floor.
• Lift both legs toward the ceiling as far as you comfortably can without overarching spine. Hold for 3 counts and lower.
• Repeat for 8 to 10 reps.

2. Stork-Stance Flye

(targets upper back)

• Stand with your feet shoulder-width apart, holding a 5-pound dumbbell in each hand, palms facing in.
• Bending from the hips, lean forward, keeping your lower back flat, then raise right leg off floor with left leg slightly bent. Extend arms out to the sides to about shoulder height, elbows straight.
• Lower arms to center. Do 8 to 10 reps.
• Switch legs and repeat.

3. Rolling Ball Pull

(targets upper back)

• Kneel on the floor with hands and forearms resting on a stability ball about shoulder-width apart.
• Roll ball away from you and extend arms forward, dropping chest and pelvis toward floor. When you're fully extended, hold for 3 counts.
• Roll ball back to starting position, contracting shoulders.
• Repeat for 8 to 10 reps.

http://www.fitnessmagazine.com/workout/back/exercises/fast-back-sculpting-moves/?page=2