Keeping your legs straight, move your hips toward the ceiling until the ball is at your ankles. Move the ball closer to your ankles. Repeat 4 times in each T, Y, and I position. And it still is.
Repeat 4 times in each T, Y, and I position. Lie on your back with the ball under your feet and your arms on the floor, palms down. Return to the starting position, staying balanced on the ball. Maintain a neutral spine with strong abdominals and shoulders out of the ears. Push-ups With an Exercise Ball Lie face down with the exercise ball underneath your belly and your palms flat on the floor.
Lift one foot off the ground and try the crunches. In addition to using the exercise ball with personal training clients, Ross teaches a ball class at his personal training studio. Slowly lift the toes on one foot off the ground. Bend your elbows to lower your upper body toward the floor, keeping your shoulders away from your ears and your abdominal muscles engaged.
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Repeat 8 times with each leg. Reach away from the center of your body while balancing on the ball and keeping your hips stable. Walk forward, gradually rolling the ball out until it supports your head and shoulders, instead of your buttocks. Sit with only the ball touching the floor.
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With hands at your sides or on hips, check that your feet are hip-width apart and slightly in front of you. Use caution if you have high blood pressure or if this exercise causes wrist pain.
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