Exercise Ball Bear Hug

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The exercise ball bear hug workout is designed to target the chest and upper back muscles.

By using the exercise ball, this workout engages the core and stabilizer muscles for added balance and strength.

While the exercise ball also activates secondary muscles, the main focus is on the chest and upper back.

Stand with your feet shoulder-width apart, holding the exercise ball in front of your chest with both hands.
Take a step forward with your right foot, bending both knees to lower your body into a lunge position.
As you lower into the lunge, extend your arms forward, hugging the exercise ball tightly against your chest.
Push through your right heel to return to the starting position, bringing your right foot back to meet your left foot.
Repeat the lunge on the opposite side, stepping forward with your left foot and hugging the exercise ball against your chest as you lower into the lunge.
Continue alternating lunges, hugging the exercise ball with each repetition.

Choose an exercise ball that allows your knees to be at a 90-degree angle when seated.
Position the exercise ball against a wall for stability and support.
Hold the exercise ball with both hands, keeping your elbows slightly bent.
Engage your core muscles by pulling your belly button towards your spine.
Squeeze the exercise ball tightly, focusing on contracting your chest and upper back muscles.
Hold the bear hug position for 10-15 seconds, then release and repeat for 2-3 sets.