2. Back Curl With Leg Lift
“This works your triceps plus your hamstrings—an important area to strengthen to avoid lower back pain and injury,” says Phelan.
A. Stand with legs together and your feet parallel. Hold the ball with both hands and raise your arms overhead, stretching toward the ceiling.
B. (Shown) Bend both elbows backwards, lowering the ball behind your head. At the same time, bend your right leg back, bringing your heel toward your buttock. Maintain a straight line from your right elbow to your knee, and keep thighs aligned.
C. Return to starting position, and do the same move with your left leg. Do 12 repetitions.