Lie on your stomach facing a wall (about 1 metre away), with your legs stretched out hip-width apart. Stretch your arms out in front of you, holding a ball in your hands. Keep your head in line with your spine, looking down towards the floor, and gently tense your stomach and buttocks. Lift your upper body, arms and legs slightly off the floor. From this position, pass the ball against the wall with both hands. Catch the ball in a controlled manner after it rebounds and play it against the wall again. Keep your body as stable as possible and perform the movement mainly using your arms. Continue to breathe evenly.
Attention:
Do not arch your back excessively or raise your upper body too high; do not tilt your head back; keep your abdomen and buttocks engaged; do not let your posture slacken as you become more tired.
Lighten:
Keep your legs and upper body on the floor and lift only your arms; play the ball closer to the wall; use a lighter ball.
Harden:
Keep your arms and legs raised throughout the exercise; increase the distance from the wall; use a heavier ball.
Variation:
With your upper body slightly raised, hold a gymnastic stick in your hands (arms outstretched), bring it towards your chest (bending your arms) and return to the starting position.
