Straight Leg Hip Crunch with
the Exercise Ball
Starting
Position
- Lie on
your back on a mat with knees straight and your hands placed palms down
behind your lower
back.
- Squeeze the exercise ball between your feet
over your
hips so that your hips are at 90 degrees.
- Engage your abdominal muscles through the
abdominal
hollowing technique.
Action
- Slowly lower the ball to the floor with
straight legs.
- If at any point you feel your lower back lift
off
your hands then stop and raise the ball back up.
Prime
Movers
- Lower abdominals, hip flexors.
Physio
Tips
- This exercise ball exercise requires a great
deal of
abdominal strength. If you feel your lower back lift off your hands
then that means you have lost your neutral
position and you back is now
vulnerable to injury.
- If you are unable to perform the full exercise
then
start
by lowering the ball only part way. As your strength improves, you
should be able to get lower.
- Practice the Hip Crunches with knees bent prior
to attempting this.
- You should not have pain doing this exercise.
Any pain should be followed up by your physical therapist.
Progression
- Hold the ball just before it touches the floor
for as
long as you can without losing your form.
- Try the Ball Hand Off
This exercise requires a great deal of abdominal strength and should
only be attempted when the easier exercises are mastered.
Repeat this ball exercise 6
times.
Repeat this ball exercise 10
times.
Repeat this ball exercise 15
times.
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