The Ball Wall Hold exercise works your upper back, shoulders, and abs.
You Can Do It, Lose 10, 15, 20 Pounds. Ball Wall Hold: This move might look simple, but you'll really feel it in your upper back. The key here is to make sure your standing far enough from the wall so that your back is flushed with the edge of the ball. Really press the back of your hand into the center of the ball so that it does not move an inch. Now to make this easier, you can keep both feet on the floor or use a smaller ball. Hold for 30 to 45 seconds and switch sides and repeat.