Downward Facing Balance

Execution

1. Walk your hands forward little by little, letting the ball roll back toward your hips and thighs.
2. Squeeze your glutes and abs, then slowly extend both arms forward and lift both legs off the floor.
3. Hold your body straight and balanced on the ball for 10-15 seconds.
4. The moment you start tipping to one side or the ball slips, put both hands straight back down on the floor instead of fighting to hold the position.
5. Lower the legs to the floor first, then walk the hands back in close to the ball to finish safely.

Quick cues

• Squeeze the glutes before lifting the legs.
• Body forms one straight line.
• Eyes on the floor just ahead.
• Legs down before hands come back.

Common faults

• Fault: Walking the hands out too far, letting the ball roll off the hips

  Fix: Walk the hands out in small steps and stop as soon as the ball starts to feel unstable.

• Fault: The lower back overarching as the legs lift

  Fix: Brace the core before lifting the legs and only lift as far as the back stays controlled.

• Fault: Lifting both the arms and legs at once right from the start

  Fix: Add one lever at a time: get stable on the ball first, then add the arms or the legs.