day of rest between workouts.
1. Chest Fly on an Exercise Ball
Sitting on a large exercise ball, inch your feet forward, and roll your body down until your head and upper back are supported.
Your feet should be hip-width apart, knees over your ankles.
Contract your buttocks, and raise your hips until your body, from the knees up, is parallel to the floor.
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Hold a pair of dumbbells with your arms extended over your chest, elbows bent, and palms facing each other. For a printer-friendly version of all steps click below.
Keeping your abs contracted and your wrists straight, slowly lower your arms out to the sides in a smooth arc. Pause when your hands are chest level, then sweep both arms back up, squeezing your chest muscles.
Stop before the dumbbells touch your chest, then repeat. (You can also do this move on an aerobic step or with pillows stacked underneath your back to allow elbow room.)
Note: Skip this exercise if you have orthopedic problems such as painful knees, hips, ankles, or back.
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2. Push-Up on an Exercise Ball
Kneeling in front of a large exercise ball, rest your torso on top, and extend your arms so they reach over the other side. Slowly roll your body over the ball, and inch your hands forward on the floor until just your thighs are resting on the ball. Your hands should be in line with your shoulders but slightly more than shoulder-width apart.
For a printer-friendly version of all steps click below.
Keeping your abs contracted and your back straight, bend your elbows, and slowly lower your torso toward the floor. Stop four to five inches shy of the floor. Hold, then push back up.
(For an advanced version, rest just your shins on the ball. If you don’t have an exercise ball or are a beginning exerciser, start with a push-up on the floor with your knees bent.)
