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.
Action
- 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.
Repeat this ball exercise 5
times.
Repeat this ball exercise 10
times.
Repeat this ball exercise 15
times.
Return to the top of Front Spin
