Need to know: Be sure to check with your physician before starting a new workout program. The beginner moves are basic exercises that target one main muscle group at a time. The stretch combos either work more then one muscle at the same time or increase the intensity of the exercise. You should feel fatigued by the last three reps of every set. Do a warm-up stretch for two to five minutes before every workout and don't forget to stretch afterwards, too.
Check back each month for a new series of exercises from Kirsten Bustamante, personal trainer and owner of Stretch Fitness Boutique in Toronto. Check out these past series: abs and lower back, hips and butt and legs and thighs. Coming in June, the finale in our series: back and shoulders.
Beginner
1. Place the small of your back on the stability ball, keeping your chin up so your neck is in a neutral position. Balance your lower back and hips and keep your body straight.
2. Position feet shoulder width apart on the ground for a good stability base. Keep your core tight and squeeze your glutes.
3. Starting with the weights above your chest, slowly lower both arms and allow them to bend slightly until they are parallel to shoulder height. Let your shoulders and neck relax while you lower the weights.
4. Hold at the bottom and then return to starting position.
5. Perform 10-15 repetitions
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