Front Lying Raise

Kneel down by the side of a suitable sized Swiss Ball, with your chest in contact with the central part of the ball, enabling you to have a good range of movement with both arms. Avoid using a ball that is too large, as this will restrict your movement.

START

FINISH

Hold either a dumbbell – plate weight or barbell in your hands, and smoothly lift and lower the weight directly in front of you, from a low ground position, to one where the weight is horizontal to the floor. Avoid over lifting the weight, as this will force you to arch your back, and cause excessive straining.

Focus on keeping the movements smooth and under control, taking note that as the weight is extended away from your body, you should use a lightweight to start of the exercise.

Aim to keep your back straight throughout the movement, looking down in front of you, to avoid straining the neck muscles.