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Exercise Ball Exercises - Floor Superman
| Starting
Position |
- These exercise ball exercises require you to
kneel on
your hands and knees, hands below shoulders and knees below hips.
- Keep your lumbar spine in the neutral
position.
- Ensure your upper back is also
extended, chest up and
shoulders back.
- Set your core muscles, bracing
your abdominals.
- Stay relaxed and keep
breathing.
|
| Action |
- Slowly
slide one leg backwards, extending the knee
and lifting the foot.
- At the same lift the
opposite arm.
- As you extend the leg back and
arm up, use your core
muscles to maintain a neutral lumbar spine and level pelvis.
- Hold this position.
|
| Prime
Movers |
- Glutes, back extensors, hamstrings, deltoid.
| | Physio
Tips |
- Try the Abdominal
Hollowing exercise while your on your hands and knees and try
to maintain this throughout this exercise.
|
| Progression |
|
 Hold this position for 5
seconds and repeat 10 times.
 Hold this position for 10
seconds and
repeat 10 times.
 Hold this position for 45
seconds and repeat 5 times.
| Beginner |
Intermediate |
Expert |
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