| Starting
Position |
- These exercise ball exercises require you to start by lying
prone over the ball with chest slightly raised.
- Hands
rest lightly on the floor in front of you.
- Raise
both legs so that they are horizontal.
|
| Action |
- Lift
your legs toward the ceiling.
- Use a slow and
controlled movement.
- Avoid allowing your upper
body to dip down as you extend your legs.
|
| Prime Movers |
- Glutes,
hamstrings, back extensors.
|
| Physio
Tips |
- Your lower back will move out of its neutral position during
this exercise as you extend, and then return.
- Start
with small amplitude movements and keep your movements slow and
controlled.
- Avoid quick ballistic movements as
these can put excessive strain on your back.
- Be
sure to keep your chin tucked to avoid neck strain.
- If
you find this difficult, try Pike Over the Ball, and Prone Leg Raise 1.
|
| Progression |
|
Repeat this ball exercise 6
times 
Repeat this ball exercise 10
times 
Repeat this ball exercise 15
times 
