…on the stability ball. By themselves, the chest press and chest flyes are terrific exercises for strengthening the chest muscles (pecs) and anterior shoulder (deltoid). Do them unilaterally and you’ll notice the opposite side of your core (obliques, and transverse and rectus abdominus) “engage” in order to stabilize your spine and the rest of your core and to keep your hips squared to the ceiling. Toss in the stability ball, and wowza, now you’re working the entire hip complex, including glutes, hamstrings, and quads. And let’s not forget your posterior delts and spinal erectors. Talk about getting more bang for your buck!

Chest Press Description: Grab your dumbbells and sit on a stability ball. Make sure feet are flat and that when sitting, your thighs are parallel to the floor. Next, slowly lean back and walk your feet out until your head, neck, upper back and shoulders are on top of the ball. Hips should be lifted, pelvic muscles engaged and feet flat on the floor. Pull your shoulders down and back to retract your scapulae, and with palms facing forward while hands are wrapped around dumbbells, position dumbbells at or just above chest level (upper arm and forearm should form a 90-degree angle).

Next, exhale and slowly press the dumbbells upward (squeeze your chest muscles until arms are straight), then inhale and slowly return to starting position. To do this exercise unilaterally, raise only one arm at a time without rotating the hips. Notice how much your core muscles contract to keep you on top of the ball!

Directions for chest flyes: Begin in the same position as for the chest press, but turn hands and dumbbells so that palms are facing each other and arms are straight up and in line with shoulders. Exhale and slowly lower one dumbbell to the side until knuckles are parallel to the ground. Note, this is one exercise where each individual is somewhat limited by the range of motion in the shoulder, so don’t lower the dumbbell any lower than you are comfortable with. Inhale, squeeze chest and anterior shoulder muscles and return arm to starting position before repeating on opposite side.

Perform 8-12 repetitions per side, then switch sides, or alternate between arms for a total of 16-24 reps.

Watch the “How to” video from IDEA’s Exercise Library.

Advanced move: For those with exceptional hip and core strength looking for more challenge, this exercise can also be done with one leg lifted (opposite to the arm you are working, so if you are working the right arm, the left leg would be lifted.) Keep lifted leg parallel to the ground and even with the grounded leg.

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.

I have a long-list of animal-inspired exercises that sprinkle throughout client programs – think Bear Crawl, Inchworms, Crab Walk…this is good stuff, and each is a total-body exercise, which makes for a very time-efficient training session. Among my favorite animal moves is the Lizard Crawl.

Description: Starting from a straight-arm push-up position, lift the right arm and left leg simultaneously and take a “step” forward while also keeping hips level. This move requires rotation in the core, and also a great deal of core strength, as well as upper body strength.

Perform 6-10 “crawls” across the floor. Note: this is a challenging move that requires a great day of core strength, as well as upper body strength.

Advanced Move: to make this exercise even more challenging, simply increase the tempo as you move across the floor.

Watch the “How to” video from IDEA’s Exercise Library

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.

This lower body exercise targets the Gluteals (Gluteus Maximus, Medius/Minimus), Hamstrings, Hip Abductors and Adductors, and Quadriceps and is one of the best exercises to tone the legs. Having strong glutes and hip movers help propel you safely through many daily activities, such as stair climbing, jumping, running, and walking.

Advanced Move: Add rotation with a weighted bar or a medicine ball and you’ll activate the Transverse Abdominals and Obliques as well.

Description: You can perform this exercise without any additional resistance, or add dumbbells, a weighted bar, or a medicine ball to increase the load on the hip joint. Stand with feet about hip-width apart, then take a sizable step back behind the other leg in a crossing motion (just like a curtsy). As you cross behind, bend your knees and lower your body over the targeted hip until your quadricep is almost parallel to the floor. Be sure to keep your abdominals engaged throughout the exercise. Hips should stay squared. Return to the starting position by pushing off the back foot and also using fully extending the targeted hip before bringing the back foot to the starting position.

Perform 8-12 reps on the same side, then switch legs.

Watch the “Hot To” video from IDEA’s exercise library

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.