Stand with your feet shoulder width apart, toes pointed forward. Hold medicine ball out in front of your body, slightly above your chest, with arms straight. Do not lock your elbows.
Lower your body, bending at the hips, keeping your weight back on your heels. Keep your back as upright as possible. Make sure your knees don’t cross the plain of your toes. Don’t go past 90 degrees at your knees.
You can progress by raising the weight of the medicine ball. If you do not have a medicine ball you can also hold a compact object of similar weight (2-10 lbs depending on strength) out in front of you.
Muscles Worked: Quads, Glutes
Begin by sitting on top of the Swiss ball with your feet flat on the floor and dumbbells to your sides, palms facing inwards. Lean over so your chest is slightly above your knees. This forward lean is what will work the muscles towards the back of your shoulders.
Raise your arms to your side, bringing the dumbbells up to shoulder level height. Keep your arms as straight as possible but do not lock your elbows. Slowly lower the dumbbells back to the starting position. Try doing 2 sets of 10-12 repetitions.
Keep spine in a neutral position and your head and eyes looking forward, not down.
Muscles Worked: Upper back