This exercise strengthens the muscles of the back and posterior shoulder. You can also perform this exercise on a seated bench. I choose a stability ball to incorporate my abdominal and low back muscles.

• Kneel in front of a stability ball (make sure the ball is not too big or too small for you).
• Hug the ball, so that your upper body is curved over it.
• Raise upper body slowly and gently, and slightly arch back as you raise arms sideward in a swan-dive position.
• Slowly lower body back to a ball-hug position. Perform 12-15 repetitions for one set. Repeat up to three sets.

Tips on Form: Keep head parallel to body; don’t arch your neck back. Engage abdominal muscles (draw navel in toward spin) when raising torso off ball.

Advanced Tip: Increase weight once you are able to perform all sets easily. Add sets. You can also extend legs and balance weight on toes to challenge your balance and stability.

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