Kneeling on
Exercise Ball

Starting Position
  • Start this ball exercise by placing your hands on the front of the exercise ball.
  • Bring your knees forward onto the ball and  shift your weight forward over the ball.
  • Engage your abdominal musculature through the abdominal hollowing exercise you learned in earlier pages.
  • Get comfortable on all fours before getting up
  • You will need to roll the ball slightly forward as you rise up into the kneeling position.
  • As you are kneeling you will need to maintain a neutral spinal position. If your hips are too far forward or your back is arched, it is much more difficult to balance.
  • Use your arms at your sides to assist in balancing.
  • Look forward and lift your chest up to get onto your knees.
  • Hold this position
Prime Movers
  • Targets the postural muscles.
Physio Tips
  • Be cautious with this exercise. It's best to start with a spotter or prop the ball against a wall until you get the hang of it.
  • Spend some time on the ball on your hands and knees until you get your balance.
  • You can use your feet around the back of the ball to aid in support
This is a very advanced ball exercise and for obvious reasons, inherently riskier. When you first try this, use an exercise mat and a soft ball. If you slip it'll cushion your fall and it also makes the exercise easier by helping to hold the ball in place.

Practice this ball exercise slowly on a very soft ball making sure you are able to balance comfortably on you knees and hands.

1ballsHold this for 10 seconds.

Hold this for 30 seconds.

Hold this for a minute or more.

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