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Side Lifts with the Exercise Ball



Illustration of Side Lifts using the Exercise Ball

Starting Position
  • Start by lying on your side with the exercise ball between your ankles.
  • Bend your lower arm up to support your head and use the other hand to help balance you and maintain your trunk perpendicular to the floor.
Action
  • Lift the ball up to the side as high as you can.
  • Be sure not to twist at your back or rotate your pelvis.
  • Slowly return the exercise ball to the floor.
  • Flip over and do it on the other side.
Prime Movers
  • Hip abductors and adductors.
Physio Tips
  • You should not have any back pain doing this exercise. If you do consult a physical therapist.
  • If you find this very difficult try doing side lifts without the ball and practice Side Bridging.
Progression
  • Hold the ball at the top for a count of 5 seconds.


side lifts with exercise ball

exercise ball side lift





1ballsRepeat this ball exercise 6 times on each side.

2ballsRepeat this ball exercise 10 times on each side.

3ballsRepeat this ball exercise 15 times on each side.




1ballsBeginner 2ballsIntermediate 3balls      Expert

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