Ball bridgeRussian twist

Bridge fires rear-body muscles—lower back, gluteals, hamstrings, calves, shoulder-blade muscles—while stretching chest, abdominals, and quadriceps. Russian twist works torso-rotating muscles, which were prepared in previous moves.

>- Lie on your back on a Swiss ball so your shoulders are on the ball, your heels are on the floor, and your body forms a straight line from shoulders to heels. You want your arms straight out to your sides and perpendicular to your body. You should feel a good contraction in your gluteals and hamstrings. Hold for fifteen to thirty seconds.

>- Then go to a Russian twist: Your shoulders are on the ball, with your arms reaching straight out in front of your chest and your hands together. Your knees are bent and your feet are flat on the floor. Raise your hips, so your body forms a straight line from shoulders to knees. Now twist your upper body to the left, with your head turning so your eyes follow your hands. Return to the starting position, and repeat to your right side. Keep your lower body as motionless as possible. Do five to ten reps to each side.

Body Sculpture

Body Sculpture

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