Erector Spinae (lower
• 10-15 Reps - General toning
- Kneel on the floor with the
ball out in front of you.
- Slowly roll your body onto the ball into you until the ball
is position under
your abdomen and upper thighs.
the front of your body over the ball.
elbows out to the side and your hands in finger touching the side of the
- Slowly lift your upper body and raise the chest away from the
ball resulting in an arch in your back (hyper
for a few seconds and return to the original
elbow out to the side
- Exhale as you raise the upper body and inhale as you
the ball still
- Engage your core muscles throughout the
you feel yourself tipping forward take a step back
- Widen your
your feet against a wall
- Hold a dumbbell in