Skip Nav
Love It. Save Your Favorites Now.
A Pilates Ball Is the Only Prop You Need For This Full-Body Workout
View On One Page
Photo 1 of 18  
ADVERTISEMENT ()
1

Shoulder Prep 1: Protraction and Retraction

  • Start laying on your back on the mat with the ball in your hands and arms reaching up toward the ceiling — knees bent and feet flat on the floor.
  • Squeeze your shoulder blades back together like you're trying to pinch the mat behind you, or retraction of the scapula.
  • Then, reach your shoulder blades away from one another and reach your fingers up toward the ceiling, or protraction of the scapula.
  • Repeat six times.
Previous Next
Jake Shane Is a Fitfluencer Now
Celebrity Fitness
Jake Shane Is Ready to Be Your New Favorite Fitfluencer
by Chandler Plante 6 days ago
Can Antidepressants Make You Sweat More?
Health
Are We All Sweating on Antidepressants?
by Ayana Herndon 1 week ago
I Tried Exercise Snacking For 2 Weeks — Here's How It Went
Home Workouts
"Exercise Snacking" Is Trending, but Is It Effective? I Tried It For 2 Weeks
by Jennifer Heimlich 5/01
Keke Palmer's Workout Routine
Keke Palmer
Keke Palmer Is Officially in Her Pilates Girl Era
by Chandler Plante 2/18
Popsugar x Audible Temp Check Wellness Day Recap
Workouts
Inside Our “Temp Check” Wellness Experience in Partnership With Audible
by Naomi Parris 2/11
Sweat App Review With Photos
Product Reviews
I Tried Kayla Itsines's Fitness App, and Let's Just Say I'm Sore
by Haley Lyndes 1/22

From Our Partners

Now You Know

Love Is Blind: Where Do Those Engagement Rings Come From?

Fashion

Everything to Know About the "Love Is Blind" Engagement Rings

by Sarah Wasilak 2/19

shopping

Oprah's Favorite Things List Has Major Gems, Including an Under-$100 Air Fryer

by Balim Tezel 11/06/25

Fitness

Paralympians Earn the Same Pay For Medals as Olympians, but Is It Enough?

by Karenna Meredith 8/29/24

health

How Often Should We Be Getting COVID Vaccines?

by Alexis Jones 8/23/24

Food

Pumpkin Spice Season Is Back Aug. 22

by Lauren Mazzo 8/21/24

Beauty

The Exact Red Lipstick Alexandria Ocasio-Cortez Swears By

by Alaina Demopoulos 8/20/24

health

What to Know About the Latest Mpox Outbreak, According to MDs

by Alexis Jones 8/16/24

health

Céline Dion Promised Her Children She’d Live: “They Already Lost a Parent.”

by Sara Youngblood Gregory 6/11/24

Latest Fitness
We're Hiring! Write For Us Advertise With Us Accessibility Contact Archives
Power Your Happy
Terms Privacy Policy
©2026 Vox Media, LLC. All Rights Reserved.