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Balance Ball Quadruped Exercise for Back Strength

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Tim McComsey, fitness trainer and owner of TRyM Fitness, walks us through the quadruped. This exercise may sound funny, but it will have you working your entire backside by simply putting your hips on a Swiss ball and raising an arm and a leg. It's great for people who sit at a computer or a desk all day, people who slouch, or anyone who simply wants to warm up before back exercises.

Lay on the ball with all fours on the floor, rolling your hips on top. Lift your opposite arm and leg, breathe, and squeeze the muscles in your back, glutes, shoulders, and legs as you do so, working your neck to your toes. Stay straight and stable, which will improve balance and work all the tiny stabilizer muscles too. Enjoy the results.

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