P
HYSIQUE
57 T
IP
Remember, it’s not a competition. Just do the best you can on any given day, and things WILL change.
BACK DANCING WITH BALL
This version of Back Dancing uses a playground ball to challenge your inner thighs along with your glutes and lower back. Toning the lower half of your body was never so much fun!
MUSCLES TARGETED:
Erector spinae, seat, lower back, inner thighs
WHAT YOU’LL NEED:
A playground ball
The Steps
Lie on your back with your knees bent and your feet parallel, a few inches from your seat and in line with your hips. Place the playground ball between your inner thighs and squeeze it just enough to form an egg shape. Your arms rest on the floor at your sides.
Now engage your abs and your seat muscles to gently lift your hips up off the floor. With your feet flat, begin performing small, upward tucks with your hips, rolling your tailbone up and then releasing it back.
Now flex your feet so that you are resting on your heels and continue performing hip tucks.
Now press up onto the balls of your feet—as though you were wearing a pair of high heels—and continue performing hip tucks.
Concentrate on keeping your rib cage relaxed down toward the floor (you don’t want to put the weight into your shoulders).
TO MODIFY:
If changing your foot position is too difficult, you can always keep your feet flat for the entire sequence
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BACK EXTENSORS
No doggy paddling here! It’s a full-out sprint now as you swim through your final series of moves. Our Back Extensors strengthen the entire back of your body and engage all your postural muscles for the ultimate finish. Don’t slow down now—go for the gold!
MUSCLES TARGETED:
Entire back
WHAT YOU’LL NEED:
A mat or carpet under your body; a playground ball
The Setup
Lie in a prone position on the floor, extending your arms straight forward and your legs straight back.
Draw your navel in toward your spine, and then use the muscles in your back to lift your arms and legs off the floor. Your toes are pointed and your head remains in line with your spine so you look down at the floor. This is your starting position.
