Ball Push-ups

Ball Push Up

Lie prone with your hands on top of the exercise ball, legs and back fully extended.

Push yourself up by extending your arms and slowly lower yourself back down after a short pause.

Breathe out while pushing and breathe in while returning to starting position.

Ball Reverse Crunch

Ball Reverse Crunch

Lie on your back, calves and hamstrings pressed against the exercise ball and arms spread out.

Squeeze the ball with your legs and roll your knees towards your chest then roll back down after a short pause.

To avoid straining your neck, look straight up instead of looking at your knees.

Core Strenghtening Exercises

Four basic exercises that will strengthen core muscles and improve posture

1. Prone Core Bridge

Beginner Core Strength Routine
Lay on the floor on your stomach. Lift your body off the ground, supporting your upper body with your elbows directly under your shoulders and your forearms flat on the ground. Keep your body in a straight line from your shoulders to your heels and hold for 30 seconds. Work up to holding for 60 seconds or longer.

2. Side Plank

Lie on your left side with your legs, hips, and shoulders in a straight line. Prop yourself up on your left forearm so your elbow is directly under your shoulder. Lift your hips off the floor to create a straight line running from your right shoulder down to your right ankle. Place your top arm along your side. Hold the position for 30 seconds, then lower your hip to the ground. Switch sides and repeat. Work up to holding for 60 seconds or longer.

3. Elbow-to-Knee Twisting Crunch (or Bicycle Crunch)

Start out on the floor, on your back, with your knees raised and your hands interlaced behind your head/neck. Curl your left elbow toward your right knee, bringing them together over the center of your body. Return to the starting position and repeat with your right elbow toward your left knee. Continue alternating nonstop for one minute.

4. Reverse Crunch

Start out on the floor, lying on your back with your arms by your sides. In one smooth motion, bring your feet up off the floor and crunch your knees toward your chest while pressing your hands into the floor. Crunch far enough to raise your hips off the floor. Lower your hips back to the floor and uncurl your legs until they are straight, with your feet one or two inches above the floor. Repeat nonstop for one minute.

Kettlebell swing

Two-handed Kettlebell swing

Targets: Shoulders, back, hips, glutes, legs

Level: Beginner

How to: This exercise is all the kettlebell rage! Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the kettlebell with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body — but not too low, this isn’t a squat! Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged.

Remember: The motion should come from the hips (not the arms!) as the body returns to standing. Lower the weight back down between the legs while lowering again, and keep this swinging motion going for 12-15 reps (or more — depending on those kettlebell capabilities!).

Back exercises

Prevent back pain with these exercises that will strengthen and condition your back.
Cat-Cow Variation

Get your doctor’s okay before starting these strengthening and conditioning exercises.
Reduces stiffness in back and hips; relieves tension in spine

a. Cow Pose: On hands and knees, inhale and lift head while making back concave.

b. Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.

c. Child’s Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child’s Pose for several breaths.