The Great Comeback: Week One, a step-by-step stability ball workout – Houston Chronicle

Shana Ross demonstrates a lower body stability ball workout.
Editor’s note: This is the first installment of an eight-week series geared toward helping Renew readers prepare their bodies and minds to return to normal life this summer, as the pandemic wanes.
Shana Ross, owner of Shana Ross Fitness in the Heights, believes you are never too old to get in shape, even during a pandemic. She suggests starting with a good core warmup on a stability ball. Ross offers this full-body workout, with each exercise flowing into the next, that you can do right at home.

Ross stressed that stability balls come in various diameters, so it is important to buy the correct size for your height. You should be able to sit on the ball with your feet on the floor and your knees should be at 90 degrees.
MORE FROM THE GREAT COMEBACK: How to build an at-home gym
Here’s her at-home workout circuit:
Shana Ross demonstrates prone walkouts inside the Houston Chronicle photography studio on Wednesday, April 21, 2021, in Houston.
Shana Ross demonstrates prone walkouts inside the Houston Chronicle photography studio on Wednesday, April 21, 2021, in Houston.
Shana Ross demonstrates prone walkouts inside the Houston Chronicle photography studio on Wednesday, April 21, 2021, in Houston.
Prone walkouts
Lie prone on a stability ball with both hands on the floor. Begin walking your hands forward as the ball rolls back under your hips toward your knees. Stop when the ball reaches the calves. Hold your abdomen up; don’t let it sag toward the floor. From this plank position, you’re ready for pushups. 
Shana Ross demonstrates a push-up after the prone walkout, inside the Houston Chronicle photography studio on Wednesday, April 21, 2021, in Houston.

Pushups
Balancing on the ball, bend your elbows and lower your chest toward the floor. Depending on your strength, your pushup may be shallow, or you may be able to go to the floor. For beginners: Keep the ball under your thighs. Intermediate exercisers can have the ball at or below your knees, while advanced exercisers can have the ball under your feet. Push back up into the plank position, then you’re ready for knee tucks. 
Shana Ross demonstrates a knee tuck after the push-up inside the Houston Chronicle photography studio on Wednesday, April 21, 2021, in Houston.

Knee tucks
Tighten your abs, lift your hips and tuck your knees, rolling the ball under your hips. Return to the plank position by extending your legs and rolling the ball back under your calves. You’re ready for low-back extensions. 
Shana Ross demonstrates walking back to return to lumbar extensions inside the Houston Chronicle photography studio on Wednesday, April 21, 2021, in Houston.
Shana Ross demonstrates walking back to return to lumbar extensions inside the Houston Chronicle photography studio on Wednesday, April 21, 2021, in Houston.
Shana Ross demonstrates back extensions inside the Houston Chronicle photography studio on Wednesday, April 21, 2021, in Houston.

Walk back to lumbar (low back) extensions
Walk your hands backward, rolling the ball back under your abdomen. Put your toes on the floor, cross your arms over your chest and perform a back extension by engaging your glutes. 
Editor’s note: This is the first installment of an eight-week series geared toward helping Renew readers prepare their bodies and minds to return to normal life this summer, as the pandemic wanes.
Joy is the Chronicle’s lifestyle and culture columnist, focusing on pop culture, style, parenting, social justice and race. The Houston native is the author of “Ava and the Prince: The Adventures of Two Rescue Pups,” a children’s book about her own rescue boxer dogs. Joy also is the founder of Year Of Joy, a nonprofit organization, to spread joy to children from underserved communities. In 2020, she was one of five “unsung Houston heroes” featured in the “Monuments by Craig Walsh” exhibit at Discovery Green Park in downtown Houston.  A former competitive ice skater, Joy became Houston’s first African American figure skating coach while in college. She currently serves as vice president of the Houston Association of Black Journalists.
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