Do these moves 2 times per week 2 sets with at least 1 day rest in between
(above pic) wall sits - With your legs at a 90 degree angle press your low back into the wall. Also practice excellent posture by pressing your upper shoulders into the wall. Keep a neutral neck position. Hold as long as you can then either rest 30 seconds and repeat or move on to the next exercise in this series. You will quickly get stronger and will be able to hold longer each time. The record at Energy Fitness is 5 minutes.
(left pic) Ball Plank Hold - hold this position as long as you can then repeat or move on to the next exercise.
(left pic start position, below pic finish position) outs & ins/reverse fly holds - hold 3 to 10 lb dumbbells depending on your strength level & ability to execute perfect form. pulling with the muscles in your upper back & shoulders. pretend like you are pinching a pencil between your shoulder blades. do 1 set of lighter weights for 20 reps. do a second set a little heavier for 12 reps.
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