Mermaid with Twist
Mermaid with Twist
Sit on your left hip with your left leg flat on the floor, knee bent 90 degrees, and your left palm on the floor. Bend your right knee toward the ceiling and place your right foot flat on the floor in front of your left foot; rest your right arm on your right knee (a). Shift your weight onto your left arm and straighten both legs to raise your hips toward the ceiling while extending your right arm directly over your head (b). From this position, twist your torso down and to the left, reaching your right arm underneath your body (c). Reverse the movement to return to the starting position. That’s one rep. Finish all reps on that side, then switch sides and repeat.
Roll Back and Up
Roll Back and Up
Sit with your legs extended straight out in front of you, feet flexed. Hold the ball in front of you at shoulder level, arms straight. Keep your chest up and back straight (a). Contract your core and glutes, then slowly roll back until your back is flat on the floor and the ball is directly overhead (b). From that position, bring your chin to your chest and slowly roll back up to the starting position. That’s one rep.
Coordination with Ball
Coordination with Ball
Lie faceup with your hips and knees bent 90 degrees; hold the ball with both hands, arms straight. Bend your elbows and lower the ball toward your chest, pressing your hands firmly against the ball (a). Brace your abs, extend your arms in front of you, curl your shoulders off the floor, and straighten your legs (b). Hold for one or two seconds, then reverse to return to start. That’s one rep.
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