How to Do a Flye to Pullover Exercise With an Exercise Ball

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This simple exercise will work out your abs, back and chest, using only an exercise ball.

Method 1
Getting in the Starting Position

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    Sit on your exercise ball. Make sure that your feet are solidly planted on the floor, hip-width apart.
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    Walk your feet forwards so that your back rests on the ball.
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    Hold your head in line with your body (don't look from side to side) and raise your arms towards the ceiling. Keep your feet planted on the ground and make sure your legs form a 90 degree angle.

Method 2
Performing the Exercise

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    Extend your arms out to your sides so that your arms are parallel to the floor and your arms are in a T-position.
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    Bring your arms slowly back to your original position.
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    Stretch, bringing your arms parallel to the ground behind your head. Touch your palms together. Make sure your back does not arch.
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    Bring your arms back to the original position.

Method 3
Frequency

  1. 1
    Do 10 repetitions of this exercise per set. Repeat until you have done 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Things You'll Need

  • Exercise ball
  • Yoga mat

Article Info

Categories: Personal Fitness