- Lie on a mat face up with your hands behind your
lower back palms down as in the picture below.
- Place the exercise ball between your feet with your
knees straight and your hips at 80-90 degrees, the ball over your hips.
- Lower the ball to the point where your knees are at
- If at any point you feel your lower back push down on
hands you have reached technical failure and are no longer using
your core musculature to
stabilize your spine.
- If you are having trouble with maintaining a stable
lower back, go back and work on the Walk Out
while maintaining a neutral spinal position.
- Work on the leg raise on the floor until you can do it without
moving your pelvis or lower back.