gymra: Prone Push-Ups Lie on the ball face down with the bulk…


Prone Push-Ups

Lie on the ball face down with the bulk of your weight resting on your hips. Place hands on the ground, directly under your shoulders and palms facing forward. Keep feet together. Your hip bones should be about 6-8 inches off center so that your body can pivot. Inhale, tighten your muscles, pivot forward smoothly into a push-up position while maintaining balance. Pause briefly, exhale, and push back into starting position. Do 15 reps. WORKS CHEST

Prone Lower Back Extension w/Rotation

Lie on the ball face down with one hand behind your head and the other flat on the ground. Rest on your stomach and hips, keeping your head, neck, and chest off the ball. Keep feet hip width apart. Inhale, tense up your abs and legs, and rotate your body, opening up your chest until your arms form a straight a line. Pause briefly, exhale, and return to starting position. Do 15 reps on each side. WORKS ABS, CORE, BACK, OBLIQUES

Supine Straight Leg Bridge

Lie on your back with arms extended at your sides, palms facing down. Place your feet just off the center of the ball and keep them together. Tense up your abs, inhale and thrust your hips up until your body forms a straight line. Pause momentarily, exhale, and slowly return to starting position. To make this exercise more challenging, don’t let your butt touch the ground. Do 15 reps. WORKS GLUTES