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Exercise Ball Exercises - Superman
| 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.
|
| Action |
- Raise
one arm in front of you to shoulder height.
-
At the same time, raise the opposite leg.
-
Hold for 5 seconds.
- Lower your hand and foot to
the floor.
- Repeat this on the other side.
| | Prime Movers |
- Glutes,
hamstrings, back extensors, deltoids and scapular rotators.
| | Physio Tips |
- Be
sure to keep your neck straight, chest up, and chin tucked to avoid
neck injury.
- Keep your elbows and knees straight.
- If you find this too difficult, try raising alternating
arms alone and then alternating legs so that you always have three
points of stable support.
|
| Progression |
|
 Repeat this ball exercise 6
times on each leg.
 Repeat this ball exercise 10
times on each leg.
 Repeat this ball exercise 15
times on each leg.
| Beginner |
Intermediate |
Expert |
pr8
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