…take 8 counts to return to start.
4. Suspended Bridge
Targets: Core, Triceps, Biceps, Shoulders, Glutes, and Hamstrings
• Sit on floor with heels on top of a stability ball, knees bent into chest and palms on floor under shoulders, fingertips pointing toward feet.
• Tighten abs and press hips up off floor, rolling ball forward; keep head up and chin forward.
• Hold for 1 count, keeping chest pressed toward ceiling.
• Lower hips and roll ball back toward body in 8 counts.
• Do 8 to 12 reps.
5. Balance Lift
Targets: Shoulders, Glutes, Quads, and Core
• Hold a 3- to 5-pound dumbbell in your left hand, palm facing behind you.
• Lean forward slightly from hips, lifting left foot about 6 inches off floor.
• Place right hand on hip with abs engaged.
• Keeping left leg raised, lift left arm up directly above shoulder and over head.
• Lower in 8 counts to start.
• Do 6 to 8 reps; switch sides and repeat.
6. Roll and Curl
Targets: Inner Thighs, Glutes, Quads, Core, and Biceps
• Stand with left knee bent, left toe on top of a stability ball, holding an 8- to 10-pound dumbbell in each hand (not shown).
• Straighten left leg out to the side, rolling the ball away from your body; at the same time, curl weights toward shoulders.
• Take 8 counts to roll back to starting position.
• Do 6 to 8 reps; switch legs and repeat.
7. Hip Twist
Targets: Glutes, Outer Hips, and Core
• Lie with right side over ball, legs extended and right palm on floor, balancing weight on right hand and outside of right foot.
• Place left hand on hip and stack left leg directly over right (not shown).
• Lift left leg to hip height.
• At top of movement, rotate leg, turning toes up.
• Keep leg rotated as you lower in 8 counts.
• Rotate leg back to start.
• Do 8 to 12 reps; switch sides and repeat.