Women doing back exercise on a stability ball.Back exercises you can do while using a stability ball. 

Using a stability or swiss ball to do back exercises is a great tool for development. It trains your back muscles at the same time strengthening your core because of the balance needed. A stability ball is inexpensive and doesn’t take up too much space in your home. You can effectively train all the target muscles of your upper, middle and lower back using a stability ball for equipment. 


Ball Band Arm Row

Primary Muscle Group: Mid back

Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius

Preparation: Begin in a standing position with the band under your left foot. Grasp the band with your right hand. Place your left palm on top of the ball with your left leg right beside the ball.

Breathing: Exhale to raise your elbow, inhale to lower.

Execution: Now, take a big step back with your right leg and bend forward about 45 degrees. Tighten your abs and extend your right arm toward the floor. Exhale and raise your right elbow up towards the ceiling (pull the weeds). Inhale and lower. Repeat on other side.

Comments: This one simulates "pulling weeds" in the garden. It will really firm up that upper back area and for the women particularly targets that bunch of flesh right under your bra strap!