Main Target: Lower Abs, Transverse Abdominis (inner abs)
2 Sets, 15 reps
Begin with your shoelaces on the top of the ball and upper body fully extended in push up position (A). Tighten your abs, keep your upper body steady, and pull the ball into your chest using your lower abs (B). Maintain a flat lower back throughout, resisting any tendency to arch it when pulling in.
Hold the contraction for 1 second, roll the ball back out to starting position, and repeat for 15 reps. As this gets easier, increase the number of reps per set.
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