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Exercise Ball Hand-Off



Illustration of the Exercise Ball Hand-Off

Starting Position
  • Lie on your yoga mat face up with your arms stretched overhead holding your exercise ball as illustrated below.
  • Legs are straight and feet hip width apart.
Action
  • Set your abdominals and raise your legs up to 80-90 degrees.
  • Simultaneously lift your straight arms with the ball up to meet your feet.
  • Hand off the ball to your feet.
  • Lower the ball to the floor as you raise your arms overhead.
Prime Movers
  • Hip flexors, abdominals, shoulder musculature
Physio Tips
  • Do not attempt this ball exercise until you can safely do Straight Leg Hip Raises with good form 10 times without reaching technical failure.
Progression
  • Pause before touching the ball down to the floor.


exercise ball hand off start position

handoff ball exercise mid position

exercise ball hand off final position


This is an advanced exercise ball exercise that forces your to keep your spine stable while several limbs are moving at once with a load.


1ballsRepeat this ball exercise 6 times.

2ballsRepeat this ball exercise 10 times.


3ballsRepeat this ball exercise 15 times.




1ballsBeginner 2ballsIntermediate 3balls     Expert

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