Exercise Ball Front Spin
- 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
- Slowly walk forward with your hands
until your feet
are resting on the top of the ball.
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.
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.
- Abdominal obliques, glutes, hip rotators.
supporting your upper body using a BOSU
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
this is a good addition to an advanced workout.
For more advanced ball exercises check out my advanced workouts One
Repeat this ball exercise 5
Repeat this ball exercise 10
Repeat this ball exercise 15
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