One Sided Hand Walkout

Starting Position	Start the one sided hand walkout the same way you did the standard ball walkout. Kneel on the floor in front of the ball and slide forward so that you are lying over the top of your exercise ball with the ball under your hips. Contract your abdominals so that your back remains straight, and lift both feet of the floor so you form a straight line from your feet to your head. Lift one leg straight up behind you so that your weight is on one thigh.
Action	Slowly walk forward with your hands keeping your one leg up, hip slightly extended. Pause, regain composure, reassess your spinal position and then walk back.
Prime Movers	Shoulders, pecs, triceps, abdominals, glutes, hamstrings
Physio Tips	Make sure you maintain a neutral posture and breath normally. If you find your back starting to sag, or shake, or your hips rotate, stop at that position and walk back Be sure to master B all Walkout before trying this ball exercise.
Progression	Try any of the following to make this exercise ball exercise more challenging: Add 1-2 kg ankle weight put more air into your stability ball raise your elevated leg a bit higher (provided you have the hip flexibility) increase the speed of your hand walkout get rid of the exercise mat Try the Look at the Ceiling ball exercise Try the Front Spin ball exercise

Once you have mastered walking out with both legs resting on the ball you can try this more difficult ball exercise. By reducing the size of the body's point of contact with the exercise ball you make the exercise more difficult.

Likewise you can make this ball exercise easier by
- letting air out of the ball,
- using a softer exercise mat
- lift your leg only an inch or two
- walkout a short distance only before stopping and returning

1balls

Try this for exercise ball exercise for 10 seconds.

2balls

Try this for exercise ball exercise for 30 seconds.

3balls

Try this for exercise ball exercise for 60 seconds.

Beginner

Intermediate

Expert

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