Begin by kneeling on a mat (not pictured) with your legs together, hands about shoulder-width apart and directly beneath your shoulders, and one hand on top of a medicine ball. Extend one leg at a time until you are balanced on the balls of the feet in the start ("up") position of a pushup. Make sure your abs are engaged and your body forms a straight line from the shoulders to the hip, knee and ankles.
INHALE: Bend the elbows as you slowly lower your entire body--not just the chest--toward the ground. EXHALE: Straighten the arms and push back up to the starting position to complete one rep. After one set, switch the medicine ball placement to the other side to perform another set.
Keep your abs engaged and your spine neutral. Look at the floor about a foot in front of you to help maintain a neutral head and neck position. Make sure you are able to maintain a straight line with the body while lowering toward the floor. Don't lock out the elbows completely at the top. Only lower as far as you can in good form.
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