Downward Facing Balance

A core stability exercise performed face-down on an exercise ball with extended limbs.

Instructions

1. Lie facedown on top of an exercise ball.
2. Walk your hands forward along the floor, rolling the ball down your body to your shins.
3. Lift your legs, extending your elbows and knees fully while maintaining contact with the ball.
4. Maintain a neutral spine and avoid excessive arching of your lower back.
5. Hold this position, engaging your glutes and core throughout.

Tips

• Start by placing the ball under your thighs and gradually work toward shins for increased difficulty.
• Keep your core engaged to prevent your lower back from arching excessively.
• Distribute your weight evenly across your hands and the ball.
• Breathe steadily and maintain a neutral head position throughout the hold.