101 Ways to Work Out with Weights by Cindy Whitmarsh

Author:Cindy Whitmarsh
Language: eng
Format: epub
Publisher: Fair Winds
Published: 2006-03-31T05:00:00+00:00

Benefits: Works quads, hamstrings, glutes, and hip flexors

Stand in front of a stability ball holding dumbbells in your hands by your sides. Place the top of your right foot on top of the ball. Bring your left foot forward and make sure you press your weight through the heel of this support leg. The toes of the support leg should be pointing forward. This is your starting position.

Keeping your shoulders back and your abdominals tight to avoid torso sway, drop your hips and roll your right leg back on the stability ball until the support leg is flexed 90 degrees. The knee should track straight over the ankle. Press through the heel and extend the support leg to raise your body back into standing.

Repeat the movement on your right side for 12 to 15 repetitions, then switch to your left side for 12 to 15 repetitions.

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