Instructions: Place the fitball on your mat. Kneel with the fitball in front of you. Begin to roll the ball toward you very slowly, so that your chest is on the ball. As you slowly inch the ball farther back, more of your weight is now on the ball. Begin reaching slowly for your exercise mat, and place both hands on the mat for support. Continue to move the ball until it’s under your legs. This maneuver is very tricky. If it’s done too quickly, you’ll fall off the ball.
Caution: This is not a beginner exercise. Do not attempt it if you have difficulty maintaining your balance on the fitball. The emphasis is to move slowly. If your core is weak, you’ll wobble on the ball, which will cause you to lose your balance and fall. Work in an area clear of furniture.
Equipment: Non-skid exercise mat, an appropriate sized fitball, and sneakers. Click the link to read my post on fitball sizes. LINK
Modifications: 1) To reduce the intensity of this exercise, place the fitball under your thighs. 2) Fill the ball with less air to make balancing easier.
Benefits: Strengthens biceps, triceps, chest and core muscles.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider