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, legs and thighs and chest and arms.

Beginner
1. Drape your upper body over the ball with your spine flexed and stabilize your neck and pelvis.

2. Lift your arms straight above your chest and pause. Imagine there is a ball tucked under your chin and don’t drop it while doing this exercise.

3. Move your arms up over your head.

4. Return to the starting position and repeat.

5. Perform 10-15 repetitions.

Take it slow: This exercise can also be performed on the ground.

Keep your body straight and do not extend your arms beyond your shoulders.

1. Grab a set of small weights and repeat all the steps from the beginner exercise.

2. Make sure that when your arms are above your head, you pause and hold that contraction for 3-5 seconds before returning to the starting position.

3. Perform 10-15 repetitions.