side 1 front 1
side 2 front 2

 

 

 

Preparation:

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Lie face down with belly on top the stability ball.  Place hands on the floor and walk out forwards until knees (beginner) or feet (advanced) are on top ball.

Hold the body straight in line from ears to ankles.  If your low back is weak, lift your butt towards the sky and hold a slight angle at the hips.

Adjust body positioning so that the chest and shoulders are aligned over the center of the hand2hand line.

 

Movement:

 

Slowly bend the elbows, lowering the chest toward the ground.  Keep eyes looking slightly up and forward.

Allow the elbows to open to the sides so that the shoulders move with scapula properly.

Maintain a straight-body position from the ankles through the ears.

Pause at the bottom of the movement, then slowly straighten the elbows and press back up to the starting position.

Perform repetitions to fatigue, adjusting the reps based on overall workout time and goals.

Move SLOWLY!