Start lying in a prone (face down) position with your stomach on a fitball and both feet firmly planted on the floor, resting on the balls of your feet. Allow the rest of your torso to follow the natural curvature of the fitball. Bend your elbows to place your hands behind your ears, draw your shoulder blades down and back and engage your abdominal muscles to draw your belly button in towards your spine. This is your starting position.
Inhale. Using your glutes and the muscles in your lower back, elevate your torso and extend your spine off the fitball until your body forms one straight line from your head to your heels.
Exhale. Slowly lower your torso to return to the starting position. Repeat for the specified number of repetitions.
Znajdź program
