Stability Ball Swimming
Intermediate (5/10)Stability Ball
Position: ProneEnergy: 5/10~60s
Cueing
Prone over ball, arms and legs extended; alternate lifting right arm/left leg, then switch; breathe rhythmically.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboidsPectoralis MajorAnterior Deltoid
Secondary Muscles
Biceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatusIliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Small range; lift only arms or only legs; stay grounded.
Progressions
Faster tempo; hold each lift for 2 seconds; add small pulses.
Common Errors
Rocking too much; neck strain; losing core engagement.
