1. Starting Position:
- Begin by kneeling on a mat or soft surface. Position the stability ball in front of you.
- Place your forearms on the stability ball, with your elbows directly beneath your shoulders.
- Your body should be in a straight line from your knees to your head, engaging your core for stability.
2. Execution:
- Slowly roll the stability ball forward by extending your arms. Allow your hips to shift forward as you roll out.
- Keep your core tight and maintain a straight body line throughout the movement. Avoid sagging your hips or arching your back.
3. End Position:
- Roll the ball forward until you feel a comfortable stretch in your core, ideally until your arms are fully extended and your body is in a straight line.
- Hold for a moment to engage your core muscles.
4. Return:
- Reverse the movement by pulling the stability ball back towards your body, keeping your core engaged and in control.
- Ensure that as you return, your body maintains a straight line.
5. Repetitions:
- Perform this exercise for 8 to 12 repetitions, or as many as you feel comfortable doing while maintaining proper form.
Key Tips:
- Focus on slow, controlled movements to maximize muscle engagement and prevent injury.
- Keep your breathing steady; exhale while rolling out and inhale while coming back.
- If you're a beginner, start with smaller rolls and gradually increase the distance as your strength improves.
