Swimmer

Start by sitting on the ball and slide forward toward the edge. Open your legs as a far as possible without straining. Your feet are ahead of your knees. Keep your arches high and your toes firmly on the floor. Your weight should be on the inside ball of the foot. Bend your upper body at the hips, bringing your torso parallel with the floor and between your legs. Keep your back flat, lengthening the spine.

Grip the training bells overhand. To initiate the movement, reach your arms forward with your palms down, keeping your arms as straight as possible. Hold for a couple of seconds keeping your back flat and your chest out. Next, bend your arms at the elbows and reach the bells under your thighs and behind the knees, keeping them close to the exercise ball, then straighten your arms. Straighten your knees as much as you can, keeping your low back flat. Bend your knees back to 90 degrees, bend your elbows and pull the training bells back through and reach out forward, keeping your arms straight as if diving. Always keep your eyes on the floor. With your arms straight, circle your arms around and reach back to slightly above your lower back. Pulse three times then circle your arms around and reach out forward, keeping your arms straight as if diving. Bend your elbows, and start over. Keep repeating.