1. Lying Pullover on Stability Ball
Why it works: This move challenges your lats, chest, shoulders, and abs, which are essential to your ability to maneuver in tricky situations and stay balanced. “This exercise requires coordination, too, which is key since you’re moving a bike that’s independent from your body,” says March. If the weight is too light, go up 5lbs; or, work on maintaining control throughout the exercise while performing it faster.
How to do it: Lie down on a stability ball (or bench if you don’t have a stability ball). Hold a plate or dumbbels. With your feet planted firmly on the ground, and your shoulders and back on the ball, lift the weight straight up so it’s aligned with your head. Lower the weight(s) behind your head. Focus on keeping your hips raised and your core engaged.
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