Prone position
Primary muscles: abdominals, hip flexors
Lie face down on the ball.
• Carefully roll forward, placing the palms of your hands on the floor.
• Hands are directly under your shoulders, fingers separated slightly to help with stability. Arms are straight.
• Carefully walk your hands forward until both shins rest on the ball.
• Align your head, neck, and upper body.
• Engage your abdominal muscles.
• Exhale as you push your buttocks up toward the ceiling. The ball will roll toward your hands.
• Inhale as you slowly lower down to starting position.
• Repeat for 1 to 3 sets of 8 to 12 repetitions each.
• Strengthens the shoulder, arm, and leg muscles
• Engages the core stabilizer muscles
• Improves balance
Too much?
• Hold the starting position (without lifting buttocks). Bend your knees and don’t lift buttocks as high.
Want more?
• With buttocks lifted, raise one leg toward the ceiling; lower, then raise other leg.
fig. 01
fig. 02
