Position || |
- Start the ball walkout exercise by kneeling on the floor in front of the
ball and slide forward so that you are lying over the ball with the ball
situated just under your hips.
- This is the same as when you started the
hip extension exercise with the ball situated under your hips.
- Make sure your legs are straight and you form a straight line from
your feet to your head.
your abdominals so that your back remains straight.
walk forward with your hands while balancing your legs on the top of the
- Keep legs up so they are straight and form a straight line from your
feet to your head.
- Only walk out as far as your feel comfortable. If
you feel unsteady, your hips are starting to sag, stop at that point. The
further you walk out, the more difficult the exercise ball exercise.
- Stop and regain your composure and reevaluate
where your spine, pelvis and shoulder blades are situated.
- Then walk back.
Tips || |
- Be sure to breath normally. It is important that you are able to breath,
perform the exercise, and maintain stability all at the same time.
- Make sure you
maintain a neutral posture and breath normally.
- You should be able to hold the
Ball Plank for 30 seconds
without sagging or shaking prior to trying this ball exercise.
you find your back starting to sag, stop at that position and walk back.
|| Try any of the following to add a level of
intensity to this ball exercise: |
- Get rid of your exercise mat and
perform the exercise on a hard floor.
- Add air to your exercise ball to decrease the size of the area of
contact your ball makes with the floor therefore increasing its instability.
- Increase the speed of your movement
One Sided Hand Walking.
- Add a
pushup when you have walked out, then walk back.
- Try adding a
knee tuck when you've reached your limit of walking out.