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Ball Plank Heel Raise
Ball Exercise





ball plank knee tuck to start



ball plank heel raise

Starting Position
  • Start this exercise ball exercise in the ball plank knee tucked position.
  • Kneel in front of the exercise ball and stretch forward over the ball
  • Contract your abdominals so that your back remains straight.
  • slowly walk your hands forward until your lower legs are on top of the ball
  • Roll the ball forward to bring your knees under your hips.
  • this is the starting position
Action
  • Lift one foot up off the ball slowly and then lower it.
Prime Movers
  • Glutes, hamstrings
Physio Tips
  • Do not lock your elbows.
  • Keep your neck straight and chin tucked to avoid neck strain.
  • If you find this difficult go back to the Reverse Plank Knee Tuck, and try holding that position.
Progression

If you are having difficulty with this exercise ball exercise you can make it easier through any of the following:
- let some air out of your ball
- use the exercise ball on a soft exercise mat
- keep your foot movements very small to start


1ballsRepeat this ball exercise 5 times.

2ballsRepeat this ball exercise 10 times.

3ballsRepeat this ball exercise 20 times.



1ballsBeginner 2ballsIntermediate 3balls      Expert

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