| |
Exercise Ball Exercises - Abdominal Hollowing
| Starting
Position |
- Get onto your hands and knees with hands under your
shoulders and knees under your hips.
- Tuck your
chin in so that you are straight from your
head to your hips.
- Find your lower back's neutral
position such that
your lumbar spine is not sagging, but also not arching up.
| | Action |
- Concentrate
on your navel area, and pull that region
in and up.
Perform this exercise several times so you get a feel for the movement.
Try and hold this position for as long as you can.
| | Prime
Movers | |
| Physio
Tips |
- Your lower back, chest, and pelvis should not move
during this exercise.
- Use a mirror or get some
feedback from a friend to
ensure you are doing it correctly.
|
| Progression |
- Try
abdominal hollowing in sitting, lying down,
standing, and while moving.
|
 Hold
this position for 10 seconds.
 Hold
this position for 60 seconds.
 Hold
this position for 3 minutes or more.
| Beginner |
Intermediate |
Expert |
be6
Return to Exercise Ball Exercises Home Page
|
