Reverse Flyes on Ball

Using an exercise or physio ball is optional for this move of the week but by incorporating it you will target your core at the same time. The ball requires balance and your core muscles need to work harder while doing the exercise. This move works on the rear deltoids (back of the shoulder), the rhomboids and mid trapezuis (all the upper and mid back region). This is also great if you’re going to be wearing backless or low back tops and dresses. Lie with your chest on the ball, arms (holding 3-8lb weights) are at the side of the ball (like you’re hugging the ball) and the rest of your body forming a straight line like a plank supported on your toes. As you exhale, engage your core and lift both arms out to the sides and slightly back. Squeeze your shoulder blades together for a second and release to start. Do 10-20 reps.

Notes: Treat this position like a plank, keeping the body in a straight line without letting the hips sag or your bum stick up. Keep your head in line with the rest of your spine and continue to breathe regularly throughout. Keep your shoulder pushed down away from your ears and a slight bend in your elbows.

Easier: Use lighter or NO weights to work the same muscles; the wider your feet are the easier the plank position, as it provides greater stability- drop down to your knees- if you do not have a ball or are not comfortable using one, do this move the same way by sitting on a supportive chair or low bench or table and with a flat back, hinge at your hips until your chest is resting on your lap and perform the exercise the same way from this position.

Harder: As the exercise becomes easy, increase the weight and/or reps; bring your feet closer together or support yourself on one foot only (this will decrease your stability); as you raise your arms, simultaneously lift your shoulders and upper torso from the ball to work the entire back.