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Exercise Ball Exercises - Straight Leg Hip Crunch

stability ball exercise




exercise ball exercise

exercise ball exercise


























Starting Position
  • These exercise ball exercises require you to lie on your back on a mat with knees straight and yourhands behind your lower back.
  • Squeeze the exercise ball between your feet over your hips so that your hips are at 90 degrees.
Action
  • Slowly lower the ball to the floor with straight legs.
  • If at any point you feel your lower back lift off your hands then stop and raise the ball back up.
Prime Movers
  • Lower abdominals, hip flexors.
Physio Tips
  • This exercise ball exercise requires a great deal of abdominal strength. If you feel your lower back lift off your hands then that means you have lost your neutral position and you back is now vulnerable to injury.
  • If you are unable to perform the full exercise then start by lowering the ball only part way. As your strength improves, you should be able to get lower.
  • Practice the Hip Crunches with knees bent prior to attempting this.
Progression
  • Hold the ball just before it touches the floor for as long as you can without losing your form.
  • Try the Ball Hand Off


1ballsRepeat this ball exercise 6 times.

2balls
Repeat this ball exercise 10 times.

3balls
Repeat this ball exercise 15 times.




1ballsBeginner 2ballsIntermediate 3balls     Expert
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