| Starting
Position |
- These exercise ball exercises require you to assume the arms crossed bridging position.
-
Lie supine on the floor with your heels on the ball.
-
Arms should be across your chest.
-
Now lift one foot off the ball.
|
| Action |
- Using
your one heel, pull the ball toward your buttocks.
-
Be sure to always maintain your spine in a neutral position.
-
When returning to the starting position, move slowly and don't lock
your knee.
|
| Prime
Movers |
- Hamstrings, buttocks and hips.
|
| Physio Tips |
- Beginners
can keep their butt closer to the floor.
-
Just be sure to maintain it at a constant height throughout the
exercise.
- If you were to place a piece of dowel
or golf club across your pelvis, it should remain level throughout the
exercise.
|
| Progression |
- Raise
your hips higher during the exercise.
-
Extend both arms in front of you up to the ceiling.
|
Repeat this ball exercise 10
times
Repeat this ball exercise 20
times
Repeat this ball exercise 30
times