Exercise Ball Foot Drops
- Slowly lower one foot
floor and return it to the ball.
- Repeat this
with the other leg.
not let your back arch up off the floor or let your hips rotate.
- Keep your head on the
floor and your chin tucked to prevent
- If you find your back
back and master Abdominal Hollowing without moving
This is a beginner ball exercise. The neutral position you attain in
lying in the 90/90 position must be maintained as you lower your leg.
When you are first learning this exercise you can put one hand behind
your lower back as you do this ball exercise to make sure your lower
back doesn't move. If you feel your lower back arching away from your
hand or pushing down on your hand as you lower your leg, you are doing
it wrong. Keep a constant pressure on your hand as you lower your foot
to the floor.
This is a good exercise to start with when trying to get back into
shape after a pregnancy. As soon as your doctor gives you
"the go ahead"
, try the other
Other beginner exercises that require a stable core while introducing
dynamic limb movement:
Reverse Bridge Leg Raise Exercise
Prone Leg Raise Ball Exercise
Alternating Shoulder Extension
Hip Abduction in Sidelying
exercise 6 times with each leg.
exercise 10 times with each leg.
exercise 15 times with each leg.
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