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Ball Wall Hold
Targets: Upper back, shoulders, and abs
- Holding stability ball with both hands, stand with back to wall, feet hip-width apart.
- Position ball against wall a few feet above right shoulder and, with right arm extended overhead, press back of right hand into center of ball to hold it steady. (Stand far enough in front of wall so that spine is flush with edge of ball.)
- Lift right foot off floor a few inches and hold ball in position for 30 to 45 seconds.
- Switch sides; repeat.
Month 2: Bend knees slightly and maintain a half-squat position as you press ball into wall.
Month 3: Maintain a full squat as you press ball.
The bigger the stability ball, the more intense the move.
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