Page 124 - Demo

124 || FITNESS MAGAZINE || JUNE 2015 || EDITION 2 If you want sexy abs, pike up! The pike is an advanced exercise which helps create a lean waistline. Lie on the ball and walk your hands out until your ankles are at the top of the ball. Keeping your legs straight, draw the ball toward your hands, but do not bend your knees. Be careful. This one isn%u2019t easy, but it%u2019s worth it! The hamstring curl is an absolute must when trying to shape your legs.Lay face up on the floor placing your ankles on top of the ball with your legs together. Elevate your hips so that your ankles and shoulders are parallel, forming a straight diagonal line. Keeping your hips elevated, roll the ball in toward your butt. Roll the ball back out, and then lower your hips to the floor.Change your arm position and test your stability. Placing your arms by your side at first may be necessary, but if you want to challenge yourself try with your arms folded over your chest.Lower back extensions are great for improving posture.Lay with your hips on the ball and feet wide apart behind you with your arms by your sides. Lift your chest off the ball; rotate your palms toward the floor while squeezing your shoulder blades together. Hold the position for three seconds and return to starting position. Extend your arms in front of you at a 45 degree angle to increase difficulty.