Instructions
Preparation
- Sit on exercise ball. Walk forward on ball and lie back on
ball with shoulders and head hanging off and knees and hips bent.
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.
Comments
- Weight can be held behind neck. 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 made easier by positioning hips low on ball. In contrast,
exercise can be made more challenging by positioning ball lower
on back and hips higher. Some individuals may experience low
back discomfort if hips are not bent so they must use smaller
ball size
or lower their hip position on ball. See Arm
Position During Waist Exercises and Spot
Reduction Myth.
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Classification
Muscles
Target
Synergists
Stabilizers
- No significant stabilizers
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