Small Lateral Circles
Focus: deltoids and trapezius muscles
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Sit with your legs crossed, your back straight, and your abs engaged.
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Raise your arms out to your sides, straight, with your palms facing the floor.
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Make circular movements, as if drawing tennis balls with your arms.
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Repeat 2 sets of 50 circular movements.
Hug the Ball
Focus: triceps and trapezius muscles
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Sit with your legs crossed, your back straight, and your abs engaged.
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Raise your arms out straight but casually to the sides, in the second ballet position with shoulders low, elbows supported and palms facing in.
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Push your arms towards the back of your back in a round shape and try to touch your fingers together.
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Then return with your arms to the sides in the second position.
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Repeat this movement 50 times.
Swan Wings
Focus: deltoids, trapezius muscles, and biceps
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Sit with your legs crossed, your back straight, and your abs engaged.
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Raise your arms out to your sides, straight, with your palms facing the floor.
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Bend your elbows slightly then extend your arms in continuous movements like the wings of a swan trying to fly away.
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Repeat 2 sets of 50 movements.
Chest Presses
Focus: deltoids, trapezius muscles, and biceps
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Sit with your legs crossed, your back straight, and your abs engaged.
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Raise your arms out to the sides, then bend your elbows with your hands extended and your fingers pointed toward the ceiling.
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Bring your arms in front of you then open your elbows to the sides.
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As you open your elbows out to the sides, try to squeeze your shoulder blades together.
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Repeat 2 sets of 50 movements.
Shoulder Presses
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Sit with your legs crossed, your back straight, and your abs engaged.
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Raise your arms out to the sides, then bend your elbows with your hands extended and your fingers pointed toward the ceiling.
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Extend your arms toward the ceiling, cross your handles, then tuck your elbows out to the sides.
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Repeat 2 sets of 50 movements.