Strengthening your upper body, especially the shoulders and back, will give you the solid posture important for aesthetic appeal and to prevent back pain even when you're not working out. Sure enough strong arms and shoulders can also give athletes like runners an essential boost of speed, and a solid upper body can help them maintain balance. Exercising the upper half will get that agility and final burst of swiftness when approaching the finish line.

All the exercises shown can be done with the bellicon weight balls – soon to be available also for sale on the bellicon website, but you can get the same results with regular weights, or a couple of soup cans ;-).