Pronated Knee Tuck

STEP 1Begin by getting into a pushup position with your feet on top of a stability ball.
STEP 2Slowly bring your knees in towards your chest and then return to the start position.
STEP 3Repeat for the desired number of repetitions.
Special Notes
When your legs are in the extended position, keep your hips parallel to the floor and don't let them sag down. Getting into the right position might take you a few tries. Take your time in finding that optimal balance position for yourself before you begin the exercise. When you perform this exercise do it in a smooth and fluid manner. Pronated means facing down.

This is probably one of the most difficult exercises for the core. However, it's also one of the most effective exercises. It's an exercise that will tone, tighten and strengthen your core all at the same time.

The challenging part of this movement is the balance. Some people need several weeks of frustrating attempts just to get the balancing aspect of this exercise right. As if this was not difficult enough, your legs also need to be in decent shape, and by this we mean you need to have a certain amount of strength in your legs. And last but not least, your arms also need to be conditioned to a certain degree to be able to withstand the upper body weight that is being placed upon them.

Our point is that this exercise will challenge you at every step but the payoff is tremendous as there are not many exercises that can do what this one can for your mid-section.

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