Tabletop Pullover

For this week grab your stability ball and a weighted medicine ball or light dumbbell. This first exercise begins in a table top position with your stability ball.

To get into a proper table top position begin seated on your stability ball with your feet hip distance apart, your shoulders down and back, your spine in neutral and your core engaged. Begin to walk your feet out away from the ball so you can come to create a table of sorts with your head and shoulders on the ball. Maintain your proper body position and engage your hamstring and glute muscles to keep your core in a level table top position.

Hold your medicine ball in both hands with your arms extended to the ceiling. If you are using a dumbbell, hold on to the weight horizontally with your hands grasping either end of the dumbbell. Using your core strength, inhale your breath and extend your arms overhead so they create a straight line with your torso. Exhale your breath and lift your arms back up to the starting position. Repeat for 10 to 15 repetitions, 2-3 sets.

Don't Leave Out The Abs!

And finally in the stability ball series, great fun for ab muscles!

Return to plank position with your feet on the ball. Hug your knees to your chest using your core strength and extend back to plank, this is one repetition. Continue with this crunch for 3 sets of 10-15 repetitions being mindful of your posture and remembering to BREATHE! Great fun!