Assume a supine position with your back and head in contact with the top of the exercise ball, your knees forming a 90-degree angle with the ground. Your feet should be positioned just outside of shoulder-width, such that all of your weight is in the balls of your feet and your toes are in contact with the floor. Engage the abs to keep the hips up. In each hand, hold a 3-pound dumbbell. With your right hand, circle your arm in a clockwise direction around your body and head (the circle is parallel to the floor). Your left arm remains extended perpendicular to your body. Reverse directions and circle counter clockwise. Steadily increase the speed until you become fatigued and stop when you lose form. Switch arms.
Powered By ZergNet
Sign up to receive the Men’s Journal newsletter and special offers from MJ and its marketing partners.
56 Perfect Things
Tech, Tools, Toys, & the Hottest New Gear
Plus: The Deadly Thrill of BASE Jumping
ON NEWSSTANDS NOW