Stability Ball Knee Tucks

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Stability Ball Knee Tucks

Stability Ball Knee Tucks

Step 1

Starting Position: Lie prone (on your stomach) over the top part of a properly inflated stability ball (one which compresses approximately 6″ under the bodyweight) with both hands and feet on the floor, hip and shoulder-width apart.

Step 2

Softly exhale, stiffen your abdominal/core muscles to stiffen the torso, and slowly go walking yourself ahead, lifting your legs off the floor.

Continue walking away until the fronts of the thighs or hips are sitting on the top part of the ball.

Maintain a strict torso aligned parallel with the legs. Retract and depress the scapulae of yours (pull your shoulder down and back) as your access your end position, together with your arms completely extended and hands placed directly under the shoulders.

To help you with balance, attempt to prevent your thighs and legs straight and squashed together. It helps to consider squeezing a quarter between the knees.

Step 3

Curling Phase: Exhale and gradually pull your hips towards the chest, rolling the ball ahead as your hips tuck under the torso as well as your hips move upwards.

Continue moving until your hips are placed under the hips and the tibia (shinbone) is over the top part of the ball. Hold the position briefly.

Step 4

Lowering Phase: Inhale and drive your hips far from the torso, returning the body to the starting place.

Stay away from arching (sagging) again or perhaps hiking your hips upwards in the starting spot.

Contract your abdominals, again and glute muscles to keep the torso and lower limbs parallel to the floor.