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.
Action
- 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.
Progression
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.
Try this for ball
exercise for
10 seconds.
Try this for ball
exercise for
30 seconds.
Try this for ball
exercise for
60 seconds.
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