• To develop strength and stabilization for the muscles of the core as well as develop strength in the posterior muscles of the back.

Instruction

• Start by laying face down on a stability ball so that you are on your stomach.
• Lock your legs out behind you, tighten the abs and extend your arms out in front of you (hands facing down) in front of the ball.
• With a swimming motion pull your arms back, externally rotating your shoulders so that you pull your hands together towards the glute muscles.
• As you move the arms back bring your chest off the ball and contract all the small muscles of the spine.
• Repeat for desired reps.

• Make sure the legs stay locked at all times, it is easy to collapse at the knees; this will change the focus of the exercise.