| This full-body workout is a bodyweight exercise that also focuses on movement precision during core muscle activation, which increases its intensity. The large sweeping concurrent leg and arm movements can be challenging at first, but with consistency, you’ll see a steady improvement over time.
Step 1: Start by lying flat on your back on the floor with a ball within reach. I prefer a large exercise ball, but any ball that’s one foot or more in diameter will usually suffice.
Step 2: Place the ball between your legs and hold it securely. Large balls should be held further down your legs, even to the ankle level. Small balls can be held between your knees. Place your arms straight out to your sides.
Step 3: While keeping your knees straight, lift the ball straight up overhead by bending your hips.
Step 4: Lift your head and upper back off the floor and touch the ball with your hands. The ball should be placed so that you have to reach up for it.
Step 5: Lower your upper body back to the starting position, then lower your legs and the ball slowly back down to the floor while keeping your legs straight. Moving through steps 1 through 5 counts as one repetition. Try to complete three sets of 15 repetitions, with modifications as needed. |
