Side Flexion
Over the Ball

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Purpose

Strengthens abdominal (mostly oblique) and lower back muscles. 

Starting Position

  • Place right hip on the ball, with your feet at the base of a wall. 

  • Top leg in back, bottom leg in front. 

  • Cross hands over chest (for more advanced exercise, spread your arms as shown in Figure 1).

Movement

  • Lower your upper body towards the floor (for more advanced exercise, take your arm over your head as shown in Figure 2).

  • Exhale and slowly raise your body to the starting position.

 

Pace

3 seconds down

3 seconds up

Hold 3 seconds

 
 

Reps

Repeat 10 times

 
 

Sets

2

 
       
 

Tips

  • Curl your body off the ball.

  • Keep your head in alignment.

General Caution and Disclaimer

As with any exercise, always exercise caution.  If you have any concern about your ability to perform an exercise, consult your physician first.  If an exercise begins to hurt you in any way, discontinue the exercise immediately.

 

2008 Hydration Health & Fitness, LLC

 

 

 

Figure 1

Figure 2