Prone Cobra on Stability Ball With Dumbbell Using Single Arm

How to Do

How to Do Stability Ball Prone Cobra on Exercise Ball With Dumbbell Using Single Arm

Your chin should be tucked in while lifting your torso off the stability ball.

Keep your feet pointed straight ahead throughout the entire exercise.

Remember to stop and reposition yourself on the ball if you experience any low back pain.

Be sure to firmly grip the dumbbells at all times and use a light enough set of dumbbells so it does not place stress on your shoulder, which can damage your rotator cuff over time.

Using only one dumbbell will challenge your stabilization system more, so be careful not to use too heavy of a dumbbell and keep the movement slow and controlled.

Beginning

Beginning Stability Ball Prone Cobra

Lay in a prone position with a stability ball under the sternum.

Legs straight, and core and glutes activated.

Movement

Stability Ball Prone Cobra Movement

1. Perform cobra movement with a dumbbell in 1 hand.

2. Brace the spine by drawing your lower abdomen inward.

3. Squeeze the glutes and slowly draw the shoulder blades, backward, retraction, and downward, in depression, while externally rotating the hands so the palms face away from the legs.

4. The chin should be tucked in while lifting the torso off the stability ball. Hold the position for the recommended time.

5. As strength increases, repetitions may be held for longer periods. Do not allow the head to extend backward.

6. The chin should stay tucked.

If a client complains of discomfort in the low back, have them concentrate on squeezing the glutes. Do not externally rotate the hips. Keep feet straight ahead throughout the entire exercise.

Benefits

Stability Ball Prone Cobra Benefits

Push-ups using an exercise ball develop upper-body strength, core strength, and cardio endurance. This workout targets muscles in your upper body, such as your pecs and delts, as well as muscles in your lower body, such as your glutes and hamstrings, when performed correctly. Push-ups with a medicine ball might help you prepare for other activities.