- 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.
- Flex waist to raise upper torso. Return to original position
and repeat. Position legs in opposite position and continue.
- 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 also be made easier by positioning hip low
on ball or by using no added
weight. In contrast, exercise can be made more challenging
by positioning hip higher 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.
- No significant stabilizers