Hip Abduction on Exercise Ball
Starting
- Start this ball exercise by leaning over the
ball so that the exercise ball is under
your right side.
- While
lying over the exercise ball, straighten out your
legs
putting one leg in front of the other as in the picture below.
Action
- Keeping
your knee straight, raise your leg off the ground to the horizontal
position.
- Slowly lower it back to the starting
position.
Prime
Movers
Physio
Tips
- Keep your pelvis perpendicular to the floor.
- If
you find this too difficult, try the clam exercise as described below
or practice first while lying on the floor.
Progression
This
is a great
beginner
exercise to work the outside of the hips. This
group of muscles (hip abductors) is often overlooked in those looking
to prevent back pain. It is also a group of muscles that are notorious
for getting weak in those that sit most of the day. These
muscles
hold our pelvis level when we walk, take a step, or otherwise stand on
one foot. If they are weak or lack endurance our pelvis will tilt
excessively putting strain on the lower back muscles, joints, and
connective
tissues.
If you are looking to strengthen your hip abductors and find the above
too difficult, start with the elementary clam exercise:
Lie
on your side on the floor, knees and hips bent. Keep feet together and
lift the one knee up away from the other with feet together, lower it
and try several repetitions of that before moving on the the ball.
Repeat this ball exercise 6
times each side.
Repeat this ball exercise 10
times each side.
Repeat this ball exercise 15
times each side.
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