4. PUSHUP TO SKIER CRUNCH
“Although it’s often thought of as an upper-body exercise, the pushup is a total-body move that requires all 38 pairs of core muscles to fire,” says Baptiste. But it’s the addition of the stability ball that really gives this move an extra kick. “The unstable surface challenges stability, elevating your feet increases upper-body challenge, and adding the skier crunch requires superior core endurance.”
How to do it: Start in pushup position with your arms extended and shins on the ball. Perform a pushup, making sure to keep your hips in line with your feet and shoulders. After completing the pushup, perform the skier crunch: Keeping hips down, pull your knees toward your shoulders, allowing the ball to roll forward. Then straighten your knees to return to pushup position. That’s 1 rep. Perform 8 to 12 reps.
Trainer Tip: Keep your shoulder blades tucked down and back. Stare at a spot on the floor about 6 inches in front of your hands to help you keep your balance.
5. DEADBUGS
Use this exercise to turn your stability-ball workout upside down—literally. Most stability-ball moves require you to balance atop the big, bouncy orb, but this lower-back saver challenges you to train your core while holding the ball above you. “This exercise reinforces the rotary stability we first developed when learning to crawl,” says Baptiste. “In natural movement our limbs move contralaterally—think about how we use opposite arms and legs when walking or running. Here we train the core to resist rotation and extension as we extend our arms and legs away from our center of gravity.”
Search: Lower back exercises
How to do it: Lie on your back and hold a stability ball above you between your hands and inner thighs, knees bent 90 degrees. While tightly gripping the ball, extend your right arm and left leg to the floor. Hold for a breath and then return them to the ball. Then extend your left arm and right leg to the floor and hold for a breath. Continue alternating, performing 10 to 15 reps on each side, always making sure to squeeze the ball tightly between your hands and thighs.
6. SINGLE-LEG STATIC SQUAT
Press pause on your single-leg squat to focus on proper alignment while also strengthening the muscles around the knees, says Baptiste. It’s also a great way to work up to performing a dynamic single-leg squat with perfect form and good balance.
How to do it: Stand about 2 feet in front of a wall and squeeze a stability ball between your lower back and the wall. Lower into a squat (as if you're sitting into a chair), letting the ball roll up your back until your knees are bent 90 degrees. Lift one foot and maintain the position for 20 to 30 seconds. Return your raised foot to the floor and stand up. Repeat the move, lifting the opposite foot. That’s 1 rep. Perform 6 to 8 reps.
Want more amazing exercises to tone your total body? Check out the Women's Health Big Book of Exercises!
7. I’s, Y’s and T’s
If you spend any amount of time hunched over a desk or steering wheel, incorporate these posture-saving moves into your routine. “They help balance joint actions and open the chest and anterior shoulders to improve posture,” says Baptiste. “These are my number one recommendation for maintaining healthy shoulders. The train the rhomboids of the upper-back and posterior deltoids to stabilize the shoulder girdle and reverse hunched shoulders.”
Related: Chisel Your Back workout for men
How to do it: Lie facedown on a stability ball so that your back is flat, your chest is off the ball, and the balls of your feet are still on the floor. Lift your chest slightly to extend your upper torso. Keep your eyes down and your chin tucked. Let your arms hang down from your shoulders.
I’s: With thumbs pointing up, lift your arms straight out in front of you as high as they can comfortably go, forming an I shape. Pause for 2 seconds at the top of your raise and slowly release your arms. Perform 10 to 15 reps.
Y’s: With thumbs pointing up, raise your arms at a 30-degree angle to your body (so that they form a Y shape). Pause for 2 seconds at the top of your raise and slowly release your arms. Perform 10 to 15 reps.
T’s: With thumbs pointing up, raise your arms straight out to your sides until they’re in line with your body, forming a T shape. Pause for 2 seconds at the top of your raise and slowly release your arms. Perform 10 to 15 reps.
Related: Sculpt a Sexy Back workout for women
Trainer Tip: Do these moves slowly to prevent using momentum. You get the most from these moves in the last few inches of each repetition.
