Exercise of the Month: Breast Stroke Prep with Toning Balls™

Targets mid and upper back erector spinae


  • Prone (lying on your stomach) with pelvis in neutral. Arms bent, hands by shoulders resting on Toning Balls, elbows hovering slightly. Legs extended along Mat, adducted or abducted hip distance apart, parallel.


  • INHALE Stabilize scapulae and apply slight pressure on Toning Balls keeping them still on Mat. Lengthen and extend thoracic and cervical spine, allow ribs to open while keeping bottom rib in contact with Mat
  • EXHALE Maintain spinal extension and extend elbows rolling Toning Balls forward       
  • INHALE Flex elbows
  • EXHALE Lengthen back down onto Mat

    Complete 5-8 repetitions

Remember to start your workout with a warmup routine.
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This exercise is an excerpt from the Easy Start Poster included FREE with the purchase of the Toning Ball Power Pack.

This exercise is an excerpt from the Matwork Easy Start Poster. Find more exercises in the STOTT PILATES Manual Library comprised of 10 titles that document the entire STOTT PILATES exercise repertoire.


CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind. The creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.

Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.