Chest Flyes with Hip Adduction

 

How to Do It

Lie down on the floor with legs up, squeezing an exercise ball between the knees.  Hold medium dumbbells straight up over chest, palms facing each other, elbows slightly bent.  Slowly lower arms out to the side, keeping elbows bent and wrists straight, stopping when arms barely touch the floor.  At the same time, squeeze the exercise ball with your thighs.  Bring arms back up to starting position and relax the legs.  Repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.  

This exercise works the chest and shoulders, as well as the inner thighs.

Tips

*During flyes, make sure you keep your elbows bent.  Act like you're hugging a tree as your bring your arms up.  
*If you don't have an exercise ball, you can use any type of ball or even a rolled up towel to act as resistance.