Uploaded August 2014 | Updated September 2026, 2 hours ago
Preparation: From a kneeling position, place your abdomen on the ball, push off from your toes to roll forward over the ball until only your shins and top of your feet are on the ball; your hands are on the ground shoulder width apart and fingers pointing forward. Next, get balanced so you are stable and the ball is not wobbling.
First Movement (Prone Knee Tuck): Contract the abdominals to pull the ball toward the chest by flexing the hips and the knees. As the knees come toward the chest, the feet will lift off the ball and you will be on your toes. Avoid piking the hips. Return to the starting position while keeping a neutral spine.
Second Movement (Push-up): Lower the upper body to the floor until the elbows are bent at a 90° angle. Slowly return to the start position. The body should lower and lift as a unit. The back should maintain a rigid position so the hips don’t sag and the spine doesn’t hyperextend.
Tips: Do not engage in any movement until balance is achieved. Make sure the neck remains neutral throughout both movements.
To learn more go to www.cooperinstitute.org.
Preparation: From a kneeling position, place your abdomen on the ball, push off from your toes to roll forward over the ball until only your shins and top of your feet are on the ball; your hands are on the ground shoulder width apart and fingers pointing forward. Next, get balanced so you are stable and the ball is not wobbling.
First Movement (Prone Knee Tuck): Contract the abdominals to pull the ball toward the chest by flexing the hips and the knees. As the knees come toward the chest, the feet will lift off the ball and you will be on your toes. Avoid piking the hips. Return to the starting position while keeping a neutral spine.
Second Movement (Push-up): Lower the upper body to the floor until the elbows are bent at a 90° angle. Slowly return to the start position. The body should lower and lift as a unit. The back should maintain a rigid position so the hips don’t sag and the spine doesn’t hyperextend.
Tips: Do not engage in any movement until balance is achieved. Make sure the neck remains neutral throughout both movements.
To learn more go to www.cooperinstitute.org.
