Step 1
Starting Position: Begin in an all-fours position with your torso on the ball and hands and feet on the floor. Lengthen your legs and stretch your heels to the back of the room. Your hands should be under your shoulders.
Take a few deep breaths. Notice how your abdominals want to rest on the ball when you inhale.
Exhale and pull your abdominals away from the ball. Try to keep them pulled away even when you inhale. This is your abdominal engagement.
Take a few deep breaths. Notice how your abdominals want to rest on the ball when you inhale.
Exhale and pull your abdominals away from the ball. Try to keep them pulled away even when you inhale. This is your abdominal engagement.
Step 2
Slowly walk yourself backwards until your stomach lies directly over the top of the ball with both legs extended and both feet firmly placed on the floor, hip-width apart or wider.
Step 3
Place your hands on the ball, directly under your shoulders with your elbows pointed toward your ankles. Try to squeeze the ball between your hands to create more strength and stability.
Step 4
Upward Phase: Exhale and slowly press your body upward until your elbows are straight, but not locked. Keep your head, torso and leg straight, strong and aligned with one another. Hold this position briefly.
Step 5
Downward Phase: Inhale and gently lower yourself to start position.
Step 6
Exercise Variation (1): If maintaining stability and pressing up is too challenging in this position, do the exercise in a kneeling position. Remember to keep your head, torso and thighs aligned throughout the exercise.
Step 7
Exercise Variation (2): To increase the balance challenge, this exercise can be performed by bringing your feet together behind you and raising one foot off the floor.
Do not allow the low back to sag toward the floor. Your torso and hips should remain rigid and in parallel throughout the exercise.
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