Purpose
Strengthens
abdominal muscles, all stabilizers, and many other muscles.
Starting Position
(Figure 1)
-
Roll out over
the ball until your feet are on the ball.
-
Straighten your
body as a rigid plank from head to toe.
-
Pull your
abdominal muscles in.
-
Place your hands
at the level of your shoulders, and a comfortable width apart.
Movement
-
Inhale.
-
Exhale and hold
your breath as you hold your spine in perfect alignment and drop your
knees straight to the floor.
-
The ball will
roll towards you (Figure 2).
-
Inhale as you
press the ball straight out behind you again.
|
Pace |
3
seconds up
Do not
hold
3
seconds down |
|
|
Reps |
Repeat 8-10
times |
|
|
Sets |
2 |
|
|
|
|
|
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Tips
-
Do not lift
your hips as you drop your knees.
-
Keep your
body in perfect alignment.
-
Do not let
your head drop or your lower back sag down.
-
Do not
strain your neck or shoulders.
-
To increase
the difficulty of this exercise, hold one leg straight out behind you
as you do the exercise.
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
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Figure 1
Figure 2 |