Prone position
Primary muscles: pectorals, deltoids, triceps
Kneel with the ball nearby in front of you. Place your palms on the ball, shoulder-width apart.
• Head, neck, torso, and thighs should be in a straight line.
• Engage your abdominal muscles.
• Inhale as you slowly bend your elbows, lowering your upper body toward the ball. Elbows should be held at a comfortable position.
• Exhale as you straighten your arms and return to starting position.
• Repeat for 1 to 3 sets of 8 to 12 repetitions each.
• Improves strength and stability in shoulders and arms
• Strengthens the chest muscles
• Engages the core stabilizer muscles
Too much?
• Limit range of motion. Lean ball against a wall. Substitute Push-up with Legs on Ball [27].
Want more?
• Position legs straight out behind you, with tops of your toes on floor and body in plank position. Increase number of repetitions.