Home
187   Exercises
Site Search
Post Your Exercise
Exercise Ball Videos
ebooks and books
Shopping
Getting Started Why a Ball?
History
Choosing a Ball
Precautions
Instructions
Exercise Ball Workouts
Exercise Progression
Stretches
Posture Posture Check
Posture Tips
Exercises for Posture
The Science Core Anatomy
Core Stability
Core Instability
Research
Back Pain
Ball Chair
Pregnancy Birth Ball
Birth Ball Tips
Exercise & Pregnancy
 Sports & Pregnancy
Post Partum Exercise
For Athletes Strength Training
For a Swim Workout
For Golfers
For Hockey Players
For Skiers
For Pitchers
For Divers
. About me
Related Sites
Disclaimer
Comments
Privacy Policy
 

Exercise Ball Exercises - The Clock

jhg


hh


hh

hh







































Starting Position
  • These exercise ball exercises require you to lie on your back with your knees bent at 90 degrees, heels on the ball. Keep your arms out to your sides.
  • Keep the back of your thighs close to the ball.
Action
  • Rotate both legs to one side.
  • Roll as far as you can without letting your shoulder rise off the floor.
  • Return to the top and repeat on the other side.
Prime Movers
  • Abdominal obliques, hip abductors, hamstrings, glutes, lower back.
Physio Tips
  • Keep your abdominals tight throughout this exercise.
  • Make sure you can control this movement within a short range before you try larger movements.
  • Try 11 o'clock to 5 past; then 10 o'clock to 10 past, etc.
  • If you have any discomfort, stop.
Progression
  • Try The Clock with Arms Up.
  • Try bringing your arms closer to your body.
  • Try doing this exercise with one leg on the ball, one leg up.


1ballsRepeat this ball exercise 5 times each side.

2ballsRepeat this ball exercise 10 times each side.

3ballsRepeat this ball exercise 15 times each side.





1ballsBeginner 2ballsIntermediate 3balls     Expert
br15

Return to Exercise Ball Exercises Home Page