Grown-ups
Coach Peabody, counting

Pick a ball up off the floor with a flat back, and stand all the way up.

Pick it up

Move something else · ages 5 to 14 · Counted in reps · 🤫 Quiet

How to do it

  1. Bottom back, chest up: your back stays flat like a table.
  2. Push the floor away with your feet.
  3. Stand all the way tall, then put it down the same way.

Blow out as you stand up.

  • A ball
  • Enough floor to lie down on, arms out.
  • Light is right. If it's hard to hold, put it down.

Watch out for this

Bend your knees more and lift your chest. Flat back, every time.
Back rounded like a letter C.
Push your bottom back first, then bend your knees.
Dropping straight down with your knees over the ball.

Make it fit you

The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.

Easier

  • Pick up a towel instead: the shape matters, not the thing.

Harder

Sitting down? Sit tall and lift a ball from your knees to your chest with a flat back, ten times.

What it trains

💪 Strength🤹 Putting it together🤸 Bendiness

Which muscles do the work

Bottom musclesHamstringsBack wing musclesForearm muscles

Tap one to see it in the Body.

Where you'll do it

Teddy Bear CarryBall and BackThe CarryThe Long Carry

All the moves

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