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
- Targets the postural muscles.
- 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
- Try bouncing lightly and shifting your weight around while trying to maintain your balance
- Add some light dumbbells for curls or lateral raises
- Try the Bruegger exercise with a light resistance band
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.
Hold
this for 10 seconds.
Hold this for 30
seconds.
Hold this for a minute
or
more.Return to the top of Kneeling on Exercise Ball
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