Downward Facing Balance

Glutes · Other

How to do it

Lie face down over an exercise ball and walk your hands forward until it sits under your hips or thighs, hands on the floor. From there, **lift your arms and legs together** until they are in line with your torso and hold, breathing. Glutes, lower back and the whole posterior chain work isometrically, with the ball forcing you to stabilise. The classic mistake is craning your neck to look ahead: eyes down and the neck in line with your back.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Legs

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