SWISS BALL PROGRAM 1

* "B-Line Abs" throughout the entire movement of each exercise.
* If you don't know what that means, start with the B-Line Abs Program BEFORE you begin this Swiss Ball Program

NOTE:
* It is imperative that you are able to B-Line Abs while performing Swiss Ball workouts. They will not be effective if you cannot do this.

START POSITION
on knees with forearms at 10 o'clock when you look side on in the mirror.
Notice the relection in the mirror of the photograph.
ACTION

roll the swiss ball forward away from you VERY slowly while B-Lining your 'Abs' - keeping themup and as close to your spine as possible
when you reach full extension - hold for a count of 2
then VERY slowly roll the swiss ball back to the start position
Repeat: 6 times VERY slowly

CRITICAL DISTINCTION

your back is to remain flat throughout the entire movement
only roll out as far as you can while maintaining a flat back
'Abs' right up next to your spine

START POSITION

head and shoulders on the ball
position the ball so that your neck is in its natural position - neither forward nor back
fingertips rest lightly at temples or just behind the ears (never behind the head)
position feet so that your shins are vertical
hips are high and in line with shoulders and knees

ACTION

keeping the ball still, SLOWLY lower your hips as far as possible before touching the floor
raise your hips to maximum height and squeeze your buttocks to achieve a little extra height
hold the squeeze for a count of 2
Repeat: 6 times VERY slowly

CRITICAL DISTINCTION

keep the ball still while your body moves
advance to placing feet and legs parallel as soon as possible

START POSITION

roll out across the ball into a push up position until your knees just leave the ball
elbows are soft and hands are facing forward
hold this position stable with 'B-Line' Abs
head and neck are neutral - looking down

ACTION

SLOWLY draw your knees, and the ball, toward our chest so as to crunch into a ball shape
* then SLOWLY push the ball back to the start position
* hold this extension for a count of 2 - 'B-Lining Abs'
* Repeat: 6 times VERY slowly

CRITICAL DISTINCTION

contract 'Abs' as far as possible up toward the spine while holding for the count of 2
keep the back flat at all times during the extension hold
if you are unable to do this without feeling your back doing the work,
review 'The Bridge' and focus on strengthening this position first

START POSITION

lying on the ball
butt is the highest point
turn feet out like a penquin
hands are on the floor in front

ACTION

lift both legs together to the maximum height
at the maximum height - squeeze your buttocks to lift them a little higher
hold for a count of 2
slowly lower them to the start position
Repeat: 6 times VERY slowly

CRITICAL DISTINCTION

keep legs almost straight, chin tucked and neck long
squeeze the buttocks and low back hard at the top of the movement

START POSITION

rest your hip on the side of the ball at approx. 2.00 o'clock when looing at the mirror
the outer leg is almost straight
the inner leg is bent and slightly in front of your body to maintain balance
hips and shoulders are in alignment - in the same plane
the torso is tall - hips and ribs are separated as far as possible
'B-Line' Abs
arms out straight in line with shoulders and hips

ACTION

SLOWLY roll your torso down onto the ball and across the top of the ball while maintaining the same plane with hips and shoulders
imagine you are in a skinny chasm and are sliding through the crack
when you have gone as far as you can go and are now the same shape as the ball, SLOWLY come up again to the start position
lift a little more by separating your ribs from your hips when you arrive at the start position
hold at the top for a count of 2
Repeat: 6 times VERY slowly each side

*CRITICAL DISTINCTION:
* beware of the tendency to roll onto your back to use your front 'Abs' when coming up
* remember the chasm and prevent your top shoulder from rolling back
* 'B-Line' the entire time during the exercise

START POSITION

lying o n your back on the floor
heels resting in the middle of the ball
fingertips at your temples or just behind your ears

ACTION

lift your hips high enough to be in line with your shoulders and knees
SLOWLY roll the swiss ball toward your buttocks keeping your hips as high as possible and in line with your knees and shoulders
if you have difficulty balancing, you may want to put your hands down by your side to help stabilize you until you become more proficient and stable in your core muscles
Repeat: 6 times VERY slowly

ADVANCED ACTION

hold a ball in both hands with arms fully extended while doing the Swiss Hammy

CRITICAL DISTINCTION

stability comes from the core - focus on your 'Abs' to develop stability