eFitnessConnection

Exercise-Ball Leg Curl

Targets: Glutes and hamstrings

Start: Lie face up on the floor with an exercise ball under your heels. Place your palms flat on the floor at your sides.

Execution: Lift your hips so your body forms a solid bridge from your heels to your shoulders. Keeping your torso lifted, bend your knees to roll the ball under your feet toward your hips, and then roll it back out.

Advanced Technique: Leave one heel on the ball, lifting your other heel a few inches. Roll the ball in and out with only one leg. Repeat for reps, and then switch legs.

Tip: To keep your glutes from sagging, think of a string pulling up your body.

Beach Muscles

When you place your hands on a medicine ball or Swiss ball, the instability causes your core muscles to work 20 percent harder than when you do regular push-ups on the floor. This way you'll train the muscles of your midsection and hips to remain stable longer. As a result, you'll be able to do more push-ups and work more muscle.

Targets: Arms, abs and shoulders

Start: Place your hands directly beneath your shoulders. The secret to this perfect push-up technique is to keep your body rigid. Place three to five medicine balls in a semicircle and assume the push-up position with both hands on the ball to the far left. Your chest should be over the ball and your feet should remain in place throughout the exercise.

Execution: Move your right hand to the ball at right and do a push-up. Bring your left hand to that ball. Continue moving right and doing push-ups until you reach the farthest ball. Then work your way back. That's one repetition.

Tip: When at the beach, you can use coconuts. Makes it fun and you don't skip your routine!

Work out with a friend

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