Starting
Position |
- Start this exercise ball exercise as you did for the Ball Plank.
- Kneel in front of the ball and slide yourself forward over the exercise ball.
- Walk forward as you did in the Ball Walkout until your feet are over the top of the ball.
- Hands should be shoulder width apart situated directly under your shoulders.
|
Action |
- Lift
one foot a couple of inches off the ball.
- Pull the ball toward your
chest with the other leg.
- Pause 2 seconds and
then return the ball to its starting position.
- Lift
the other leg off the ball and repeat the above.
|
Prime Movers |
- Hip
flexors, abdominals, glutes.
|
Physio
Tips |
- Always stop and rest if you feel your hips are sagging or if
you are no longer able to maintain the neutral position.
- If
you find this too diffiult, go back and try the Ball Plank Knee Tuck.
|
Progression |
- Perform
multiple repetitions on one side before switching legs.
- Try
the Pike
- Adding more air to your exercise ball will make it less stable
|