Downward Facing Balance is an exercise that targets your core and overall balance. It begins with you lying facedown on an exercise ball, then walking your hands forward along the floor while lifting your legs and extending your elbows and knees. This exercise helps to strengthen your core muscles and improve your balance, making it an essential part of any routine.
To incorporate Downward Facing Balance into your workouts, you can follow these steps:
1. Warm up: Start with a 5-10 minute warm-up to prepare your body for exercise. This can include light cardio exercises like jogging or jumping jacks.
2. Set up the exercise ball: Place the exercise ball on a flat and stable surface. Make sure it is properly inflated and can support your weight.
3. Position yourself: Lie facedown on top of the exercise ball, ensuring that your hips and stomach are centered on the ball. Your feet should be slightly wider than hip-width apart for stability.
4. Walk your hands forward: Begin by walking your hands forward along the floor while keeping your body balanced on the ball. Take small steps and maintain control throughout the movement.
5. Lift your legs: As you walk your hands forward, start lifting your legs off the ground. Extend your elbows and knees to create a straight line from your head to your toes.
6. Hold the position: Once you have walked your hands forward and lifted your legs, hold the position for 10-30 seconds. Focus on engaging your core muscles and maintaining your balance.
7. Repeat: Complete 2-3 sets of 8-12 repetitions, depending on your fitness level. Rest for 30-60 seconds between sets.
8. Cool down: After finishing the exercise, take a few minutes to cool down. This can include stretching exercises for your core and lower body.