1. Starting Position:
- Begin by kneeling on a mat with your knees about hip-width apart.
- Place the stability ball in front of you.
2. Positioning:
- Lean your upper body forward and rest your chest on the stability ball.
- Your hands should be placed on the ball, slightly ahead of your shoulders for support.
- Keep your feet flat on the floor, and ensure that your body forms a straight line from your head to your knees.
3. Movement:
- Engage your core and gently push your chest away from the ball, lifting your head and shoulders.
- Allow your lower back to arch slightly as you lift.
- Hold this position for a few seconds, breathing deeply.
4. Return:
- Slowly lower your chest back down towards the ball, returning to the starting position.
5. Repetitions:
- Repeat the movement for 8-12 repetitions, focusing on controlled and smooth movements.
Tips:
- Keep your neck neutral; avoid straining it by looking too far up or down.
- If you experience discomfort in your lower back, reduce the arching motion.
- Make sure to engage your core throughout the exercise for stability.
