primary muscle: core



Lie prone with stomach on the exercise ball and arms extended with hands on the floor. Walk body on hands away from the ball, rolling ball to shins. Raise body inline, keeping a straight line between shoulders, hips, knees and elbows.


Lift one leg off the ball and hold out to the side, rolling the ball so the leg remaining on it is in the centre. Weight should be evenly distributed on arms which are fully extended with hands directly below shoulders on the floor, and shin resting on the ball. Hold Position for a 2 count, then place leg back on the ball and lift the other leg off to the side, rolling the ball so remaining leg is in the centre. Hold for a 2 count then continue to switch legs.


Exercise can be made more difficult by rolling ball to tops of the feet or having toes on the ball with a flexed ankle.

Supporting Muscles:

Quads, Hips, Lower Back, Abs

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