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How to Lie on an Exercise Ball



Illustration of How to Lie on the Exercise Ball

Starting Position
  • Sit on the exercise ball with a neutral lumbar posture.
  • See How to Sit
  • Chest should be up, shoulder blades down and back, and head back over your shoulders.
  • Keep your feet flat on the ground shoulder width or slightly further apart.
Action
  • Place your hands on the ball beside you
  • Walk your feet forward while leaning back onto the exercise ball.
  • Continue forward until your head and upper thoracic spine rests on the ball.
  • Push through your heels to keep your hips up and use the abdominal hollowing technique to engage your abdominal muscles so that you remain straight from your head to your knees.
  • Return to the seated position by contracting your abdominal muscles, tucking in your chin toward your chest and walking your feet back toward the ball.
Prime Movers
  • Lower back extensors, glutes, quadriceps
Physio Tips
  • Keep your neck in line with your spine.
  • Don't walk out so far that all your weight is supported by your head and neck alone.
Progression


sitting on the stability ball

how to lie on the exercise ball starting position

how to assume the supine position


Assuming the supine position is a skill fundamental to any ball exercises that require you to lay back on the ball. It is important that you are able to do it in a controlled fashion.


1ballsPractice this ball exercise 5 times.

2balls
Practice this ball exercise 10 times.

3balls
Practice this ball exercise 15 times.




1ballsBeginner 2ballsIntermediate 3balls     Expert

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