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One Leg, One Arm Row with Sissel Exercise Ball and Sissel Body Toning Bar

Begin by standing on one leg and with the opposite arm placed on a Sissel Exercise Ball. In the other arm, grip a Sissel Body Toning Bar, palm facing toward you. The leg that's in the air is parallel to the floor. Maintain a straight posture. Begin by pulling the navel in toward the spine to engage the abdominals and as you exhale slowly row the bar toward your body, elbow up toward the sky and hold for 2 seconds. As you inhale slowly return to starting position. Repeat 8 to 12 times.

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Power Lunge with Sissel Body Toning Bar

Begin in a bent over position gripping onto the Sissel Body Toning Bar. Feet should be hip-width apart, gaze toward the floor. Contract the abdominal muscles and with a power lunge slowly raise the Sissel Body Toning Bar over the head and jump up in the sky landing in a lunge position. Jump back to starting position. Repeat 10 times each side. 20 times total.

Caution: do not do this exercise if you have any knee problems or lower back problems. When jumping into the lunge, front foot should land flat on the floor and front knee should not go over the shoelaces.

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Prone Cobra on Exercise Mat

Lie face down on Sissel Exercise Mat, hands by your hips, shoelaces to the floor. Slowly lift chest and arms off the floor with thumbs up and neutral neck. Squeeze shoulder blades together. Hold 30 seconds or less, according to your ability. Rest and repeat.

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Prone Knee Pull-Ins on Sissel Exercise Ball

In a face-down position, place your feet and shins on the Sissel Exercise Ball and your palms on the floor, hands aligned under shoulders. Bend legs, pulling the Sissel Exercise Ball toward your head. Continue bending your knees until your thighs are close to your chest and tailbone points toward ceiling. Release and repeat.

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Prone Reverse Fly on Sissel Exercise Ball with Sissel Power Weight Ball

Begin in a prone position, Sissel Exercise Ball situated underneath the hips. Keep the upper torso neutral maintain a subtle back extension. Chin is tucked in and the neck is kept in line with the spine. Toes are turned downward, touching the ground, and the legs are rigid with a slight bend at the knee. The arms are extended downward from the chest. Gripping the Sissel Power Weight Balls with the palms turned inward, extend the arms out to the side, squeezing the shoulder blades together at the end of the movement. The torso and legs maintain a stable, unmoving position. Return to start position, and repeat for sets.

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Prone Row on Sissel Exercise Ball with Sissel Power Weight Ball

Begin in a prone position, Sissel Exercise Ball situated underneath the hips. Keep the upper torso neutral and maintain a subtle back extension. Chin is tucked in and the neck is kept in line with the spine. Toes are turned downward, touching the ground, and the legs are rigid with a slight bend at the knee. The arms are extended downward from the chest. Gripping the Sissel Power Weight Balls with the palms turned toward the hips, move through the elbows, keeping the wrist in line with the elbow, squeezing the shoulder blades together at the end of the movement. The torso and legs maintain a stable, unmoving position. Return to start position, and repeat for sets.

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Prone Rowing with Sissel Exercise Ball

Lie face down with the Sissel exercise ball under the abdomen and hips. Extend the legs behind you, feet anchored. Hold dumbbells and position arms in front of the ball. Perform a rowing motion by squeezing shoulder blades together and pointing elbows to the sides until the upper arms line up with the shoulders and the hands line up with the top of the ball. At the top of the motion, palms face back. Release.

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Prone wide-rip Row with Sissel Exercise Ball and Sissel Body Toning Bar

Begin with hips and abdominals on the Sissel Exercise Ball in a prone position, feet are slightly wider than hip width, toes are on the floor. If your feet continue to slip, place them against a wall. Begin by gripping the Sissel Body Toning Bar, slightly wider than shoulder-width apart, palms facing toward the ball. Begin by pulling the navel toward the spine to engage abdominals, gently squeeze the glutes and hamstrings. As you exhale slowly pull the Sissel Body Toning Bar toward the chest, keeping the elbows pointing toward the ceiling and gradually squeeze the shoulder blades together as you row. Hold for 2 seconds, inhale slowly return to starting position. Repeat 10 to 15 times.

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Push-Ups with Feet on Sissel Exercise Ball (Level 2)

In a face-down position, place your feet and ankles on the Sissel Exercise Ball and your palms on the floor, hands aligned under shoulders. Lower chest toward floor, keeping your upper arms and elbows close to ribcage as your arms bend. Release and repeat.

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Reverse Abdominal Crunch with Fitband

Lie face up on mat with feet off floor and knees bent to 90 degrees. Attach Fitband to sturdy object in front of you and securely wrap ends of Fitband around each ankle. Bend arms, placing hands under low back. Using Fitband as resistance, perform a reverse curl by slowly lifting pelvis toward ribcage. Release and repeat.

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