Slow Swimming on Ball

Starting Position Begin in a kneeling position with the ball under your abdomen. Walk you hands out until they touch the ground right under your shoulders and your toes are also touching the ground. Allow your weight to press into the ball.

Action Slowly raise your right arm and left leg up into the air, balancing on the other hand and leg that are touching the ground. Lift as high as you can, until both leg and arm are parallel to the floor. Hold for 1-3 seconds. Slowly return to start. Repeat with the opposite sides to complete one rep.

Special Instructions Keep your head and neck in a neutral position. Make it easier: Work your way up to this exercise by practicing in the same position but lifting only one limb at a time.

Muscles Worked: Lower back