Ball Walkout

Starting Position
  • Start the ball walkout exercise by kneeling on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated just under your hips.
  • This is the same as when you started the hip extension exercise with the ball situated under your hips.
  • Make sure your legs are straight and you form a straight line from your feet to your head.
  • Contract your abdominals so that your back remains straight.
  • Slowly walk forward with your hands while balancing your legs on the top of the exercise ball.
  • Keep legs up so they are straight and form a straight line from your feet to your head.
  • Only walk out as far as your feel comfortable. If you feel unsteady, your hips are starting to sag, stop at that point. The further you walk out, the more difficult the exercise ball exercise.
  • Stop and regain your composure and reevaluate where your spine, pelvis and shoulder blades are situated.
  • Then walk back.
Prime Movers
  • Shoulders, pecs, abdominals.
Physio Tips
  • Be sure to breath normally. It is important that you are able to breath, perform the exercise, and maintain stability all at the same time.
  • Make sure you maintain a neutral posture and breath normally.
  • You should be able to hold the Ball Plank for 30 seconds without sagging or shaking prior to trying this ball exercise.
  • If you find your back starting to sag, stop at that position and walk back.
Try any of the following to add a level of intensity to this ball exercise:
  • Get rid of your exercise mat and perform the exercise on a hard floor.
  • Add air to your exercise ball to decrease the size of the area of contact your ball makes with the floor therefore increasing its instability.
  • Increase the speed of your movement
  • Try One Sided Hand Walking.
  • Add a pushup when you have walked out, then walk back.
  • Try adding a knee tuck when you've reached your limit of walking out.
This is a good intermediate exercise to challenge your core stability while moving.

1ballsTry this for ball exercise for 10 seconds.

2ballsTry this for ball exercise for 30 seconds.

3ballsTry this for ball exercise for 60 seconds.

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