Yes – you can do it!
Get your abs into incredible shape with this intermediate move. Start out slowly until you’re more comfortable going into this exercise. Read the instructions all the way through before you begin.
What you’ll need:
- Lie on your stomach over the top of your balance ball. Begin in an all-fours (table top) position with your torso on your ball and hands and feet on the floor. Lengthen your legs and stretch your heels to the back of the room. Your hands should be under your shoulders.
- Take a few deep breaths. Notice how your abdominals want to rest on the ball when you inhale.
- Exhale and pull your abdominals away from the ball. Try to keep them pulled away even when you inhale. This is your abdominal engagement
- Gently exhale. With your abdominals engaged and your torso rigid, slowly walk your hands forward, lifting your legs off the floor.
- Your legs should be actively reaching toward the back of the room. Avoid allowing your legs to droop. It is important to keep your ribcage knitted together and the abdominals strong in order to maintain a rigid torso. Continue walking out until the fronts of your thighs or knees are resting on the top of the ball.
- The further you walk away from the ball, the greater the stability challenge. Go slowly and find the challenge that is just right for you. Keep your body rigid so that your legs and trunk form one continuous line. Your legs should be very active so that your entire body is straight as a board and aligned parallel to the floor.
- Keep your shoulder blades pulling away from your shoulders and toward your hips. Your end position is where you can maintain stability with your hands directly under your shoulders, and elbows, torso and legs straight and strong. Hold this position for a few seconds. Longer if you’re becoming more advanced.
Coming out of the exercise:
Inhale and slowly walk yourself backwards to your starting position, trying to maintain your stability and balance, moving backward smoothly.
To increase the balance challenge, walk yourself further out until the tops of your feet or toes rest on the top of the ball.
To further increase the balance challenge, raise one leg off the ball when you reach the end of the walkout phase.
Include The Walkout with your home exercise routine. Perform this 5 days per week or more to get the most benefits.
Me, at age 58. I have used this image to promote my “Look Great For Life” ebook series.