Swiss Ball workout

1. Lie down prone on the swiss ball. Go forward on your hands. Place the hands on the floor. Keep moving forward till only knees are supported on the ball and the upper body is out of it.



Slowly roll the ball in bringing the knees towards the chest. Feel the stretch in your lower back and hips. Then roll the ball out again, back to the starting position. Continue to do few repetitions.



Initially attempt this under the guided supervision. Do this on your own once you achieve good balance.

2. Starting again in the position as above, this time keep walking forward on your hands till only your feet are on top of the ball. Then raise the tail bone up towards the ceiling, like you do in dogs down or inverted V position.



Then lower it down to the starting position. Do about 10 repetitions.