Footwork on Ball
Lie faceup, arms by your sides, palms facing down. Bend your knees and place the balls of your feet on top of the ball, heels together and toes pointing slightly outward in a small V shape (a)
. Engage your core and contract your glutes to lift your hips an inch off the floor, then roll the ball away from you until your heels are on the ball (b)
. Pause, then bend your knees to roll the ball back to the starting position. That's one rep.
Swan on Ball
Lie facedown with your legs extended shoulder-width apart behind you. Position the ball
under your chest and rest your forearms on the floor, palms down, elbows close to your body (a)
. Bring your shoulder blades back and down, press your palms lightly on the floor, and slowly lift your head and chest as you lengthen your spine (b)
. Hold for two or three seconds (imagine trying to create as much space between your ears and toes as possible), then return to the starting position. That's one rep.
Back Arm Rowing
Sit with your knees bent and feet flat on the floor about hip-width apart. Extend your arms straight in front of you, palms up. Your back should be straight, your chest up (a
). Brace your core, curl your tailbone under, and slowly lower your upper body to a 45-degree angle. At the same time, bend your arms to bring your elbows close to your body, closing your hands into fists and pulling them toward your shoulders at eye level (b)
. Pause, then reverse the motion to return to start. That's one rep.