Google+

Kneeling on
Exercise Ball






kneeling on exercise ball start


kneeling on exercise ball finish


Starting Position
  • 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 ball.
  • Engage your abdominal musculature through the abdominal hollowing exercise you learned in earlier pages.
  • Get comfortable on all fours before getting up
Action
  • 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 maintain 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.
  • Look forward and lift your chest up to get onto your knees.
  • Hold this position
Prime Movers
  • Targets the postural muscles.
Physio Tips
  • 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
Progression

This is a very advanced ball exercise and for obvious reasons, inherently riskier. When you first try this, use an exercise mat 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.


1ballsHold this for 10 seconds.

2balls
Hold this for 30 seconds.

3balls
Hold this for a minute or more.



1ballsBeginner 2ballsIntermediate 3balls     Expert

         Return to the top of Kneeling on Exercise Ball
kn2