Exercise Ball Front Spin

Starting Position
  • Start this ball exercise as you did the Walk Out. Kneel 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 thighs.
  • Contract your abdominals so that your back remains straight.
  • Slowly walk forward with your hands until your feet are resting on the top of the ball.
  • Raise your left leg off the ball.
  • Keep the other foot in contact with the ball.
  • Slowly lower your left foot to the floor.
  • At this point you are supporting yourself on the ball with the inside of your right foot.
  • As you bring your left foot back up and over the ball, rotate your right foot on the exercise ball.
  • Try and touch your left foot to the floor on the other side of the exercise ball too.
  • Switch legs after you've done an adequate number of repetitions or you reach technical failure.
Prime Movers
  • Abdominal obliques, glutes, hip rotators.
Physio Tips Progression
  • Try supporting your upper body using a BOSU upside down.
This is a much more advanced exercise because you are forced to maintain stability while undergoing spinal rotation and dynamic hip movement. For those of you into rock climbing this is a good addition to an advanced workout.

For more advanced ball exercises check out my advanced workouts One and Two.

1ballsRepeat this ball exercise 5 times.

2ballsRepeat this ball exercise 10 times.

3ballsRepeat this ball exercise 15 times.

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