How do I perform a ball cobra alternate arm?

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Start

1.  Lie with a stability ball placed under your stomach, legs straight and feet pointed down.
2.  Hold a dumbbell in each hand and extend your arms in front of your body.
3.  Draw-in your navel, contract your glutes and lift your chest off the ball. 

Movement

4.  Keeping your elbow straight, bring one arm around to the side of your body by pinching your shoulder blades back and down.
5.  Hold the contracted position and then lower your chest onto the ball while returning your arm to the ground in front of the ball.
6.  Repeat the exercise with the opposite arm.

Lie on top of a stability ball, with the ball placed under your stomach. Extend your legs and keep your toes on the ground. Extend your arms in front of the ball, draw-in your navel and contract your glutes. Lift your chest off the ball, pinch your shoulder blades together while bringing one arm around to the side of your body. Hold the position and then lower your chest to the ball while returning the arm back to the starting position. Repeat with the other arm.




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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.