Provided by o2MaxFitness
Push-Up w/ a Stability Ball Lie on the floor face down and place your hands a little more than shoulder width apart. Place your shins on top of an exercise ball (to make it a little easier rest your thighs on the ball. Lower yourself until your chest almost touches the floor as you inhale. Using your chest and engaging your core, press your upper body back up to the starting position and squeeze your chest. Exhale. After a second pause at the contracted position, repeat the movement for 10-20 reps. Coaching Tip: The more you think about using your abs to help you push back up, the stronger you will get and the more support you will have.
Crunches w/ a Stability Ball Start by sitting on the ball and walk your feet forward until your low back/upper part of your butt rests on the ball. Interlace your hands behind your head so your head and neck are supported. Pretend you have an imaginary orange between your chin and chest-this will help you from straining your neck. Inhale as you stretch back, you should feel your rib cage expand. Exhale as you come up. Make sure you keep your low back pressing into the ball the whole time and only come up enough so you feel your abs contracting. Coaching Tip; make sure your low back stays glued to the ball. This will help you stabilize and prevent low back pain. Going through the full range of motion also helps you work on spine mobility and get deeper into your core stabilizers.