- Start this ball
exercise by placing your hands on the front of the exercise ball.
- Bring your knees
forward onto the ball and shift your weight forward over the
- Engage your abdominal
abdominal hollowing exercise you
learned in earlier pages.
- Get comfortable on all
fours before getting up
- You will need to roll
the ball slightly forward as you rise up into the kneeling position.
- As you are kneeling
you will need to
a neutral spinal position. If
your hips are too far forward or your back is arched, it is much more
difficult to balance.
- Use your arms at your
sides to assist in balancing.
forward and lift your chest up to get onto your knees.
- Targets the postural
- Be cautious with this
exercise. It's best to start with a
spotter or prop the ball against a wall until you get the hang of it.
- Spend some time on the
ball on your hands and knees until you
get your balance.
- You can use your feet
around the back of the ball to aid in support
This is a very advanced ball exercise and for obvious reasons,
inherently riskier. When you first try this, use an
and a soft ball. If
you slip it'll cushion your fall and it also makes the exercise easier
by helping to hold the ball in place.
Practice this ball exercise slowly on a very soft ball making sure you
are able to balance comfortably on you knees and hands.
this for 10 seconds.
Hold this for 30
Hold this for a minute
to the top of Kneeling on Exercise Ball