Areas waist with fitness ball
Turns back muscles. 2 sets of 20 repetitions.
Swiss Ball Back Extension
Lie on an exercise ball with your stomach resting on the ball and heel of your foot to lean against a wall or another solid surface. Chill to your chest to follow the natural curve of the ball. Tighten your torso and pressing thy dorsal, shrugged dynamically your torso so that your chest to remove the ball and your body forming a straight line.
Hold this position for 1 second and then return to your starting position. For more difficulty kept a medicine ball or a dumbbell or a tray in front of your chest, or even to increase the number of repetitions.
8. Swiss Ball Pike (Lifting the hips with fitness ball)
Enables lower abs and the transverse abdominal. 2 sets of 10 reps.
Place your feet on an exercise ball and your body in a straight with your arms straight in front of you on the ground, as if unable to pus ups (A). Tighten your abs and your dorsal and rolled away the fitness ball towards you by pressing the ball with the balls of your feet. At the same time, lifted the hip you high in the air so your body forms a right angle (B). Your legs and your torso should be in line throughout the length of the lift, forming the letter “V”.
He held this position “V” for one second and then lowered your body, removing it from your side, turning back in place pus ups. To increase the difficulty, as well as strengthen your abs, increased the number of repetitions in each set.