Advanced Reclining on Sun exercise

Written By: Todd Kuslikis
October 11, 2011

Advanced reclining on Sun exercise is a killer for your triceps muscle. It actually engages the entire body but primarily focuses on the triceps and hip flexors of the leg that is in the air.

How to do an Advanced Reclining on Sun:

Get a sturdy chair and a stability ball. Position the ball about three or so feet away from the chair. Clasp on to the sides of the chair and place your heels on the ball. You’re now going to be balancing on your hands and your heels. Go ahead and lift one leg in the air and lower yourself down until your upper arms are at a 90 degree angle with your lower arms. Push yourself back up into the air. Now there are two options here. The first option is to do the exercise until you reach fatigue. The second and more popular option is to do two or three repetitions and then switch legs. Either is fine but make sure that if you didn’t switch legs you do it on the next set.

Muscle group worked:

This advanced exercise works tremendously the entire body. But it’s especially focuses on the triceps, hip flexors, and glutes of the leg that is on the stability ball.

Target Repetitions for Muscle Growth: 6-8

Target Repetitions for Muscle Tone/Endurance: 8-12

Why it works:

The reason this exercise works so effectively is because it incorporates the stability ball as well as adds greater difficulty by lifting the leg.

Tips: You may need to work up to this exercise because it requires a great amount of balance.

Important!: Grieve in as you lower yourself and breathe out as you push off the chair.

Disclaimer: Talk to your primary care physician before beginning any exercise regimen.

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1 Comment
  1. Lydia

    “But it’s especially focuses” should be “But it especially focuses”

    “Grieve in as you lower” should be “Breathe in as you lower”

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