The moves: Performing a pullover
while lying supine on a stability ball.
Works on: Chest and lat stretching, abdominal
and lat strength.
Level: Advanced.
Precautions: Perform this exercise in a
clear area in case you roll off the ball. The
closer the feet are together, the more
difficult it is to balance on the ball. Keep
the head and neck in line with the spine.
Setup: Hold a medicine ball or dumbbell
with both hands. Sit on a stability ball. Walk
out with the legs and lay back on the ball
until the bottom of the shoulder blades
contact the ball.
Steps: Engage the abdominals to keep the
torso rigid, and do not allow the lower back
to arch during the entire movement. With
straight arms, raise the weight overhead and
toward the ground until you feel a chest or
lat stretch. Pause for a two-count, then
return slowly.
Repetitions: Three sets of 10-12.
Options: Add a small abdominal crunch at
the end of the return motion. Or, try this
exercise with a low cable.
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