Ab Prone Arm Flex Workout on a Fitness Disc

"For this exercise you need to be on your knees in a prone position. Prone means face down. Place your hands in the center of the glides and keep your abdominals in tight. The first level of this exercise you're just going to reach out and pull in, kind of like you're washing the floor, push out and pull in. Notice that my hips are staying at a 90 degree angle. So I'm pushing through the glider, as I pull back in I'm targeting the back of the shoulder, the lats, and I'm starting to engage the abdominal region for core stability. To advance this to the next level, as I reach out I'm going to extend my hips, so I'm going into a full prone position here. To advance it to the next level, I'm going to hold my abdominals tight, and it's almost like I'm diving. I'm going to bring the arms out and slowly lower down, circle the arms around and come into a push up position. Inhale, exhale, push out and pull around. Again, it's really important here to keep those abdominal muscles in so I don't sag through the back, and keep my head lifted and not drop it to the floor, and around. The last advancement of that exercise is to allow both arms to come out and pull back in as I start to extend through the hips. So start in a small range of motion and then gradually extend the range of motion. So as I'm pulling back, this is a really tough exercise, I'm feeling it in the back of my shoulders, the lats and through the core."