Instructions
Preparation
- Sit on exercise ball. Walk forward on ball and lie back on
ball with shoulders and head hanging off. Switch position of
feet by positioning bent leg under extended leg so waist is twisted
with hip positioned sideways. Gently hyperextend back to contour
of ball. Hold plate behind neck or on chest with both hands or
use no weight.
Execution
- Flex waist to raise upper torso. Return to original position
and repeat. Position legs in opposite position and continue.
Comments
- Certain individuals may need to keep their neck in neutral
position with space between their chin and sternum. Exercise
can be performed without added weight until more resistance is
needed. Movement can be can also be made easier by positioning
hip low on ball. In contrast, exercise can be made more challenging
by positioning hip highr on ball. In which case, feet may be
placed against base of wall for stability. Also see Spot
Reduction Myth and Arm
Position During Waist Exercises.
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Classification
Muscles
Target
Synergists
Stabilizers
- No significant stabilizers
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