See Advanced Exercise Ball Program for Runners and AthletesĪs always when exercising, you should stop what you’re doing if any movement or exercise causes sudden or sharp pain. Lift one leg off the floor and straighten it until it’s level with the rest of your body.Movement Abduction, Adduction, Extension, External Rotation, Flexion, Lateral Flexion, Lateral Tilt, Other Movement, Pronation, Protraction, Retraction, Rotation and Circumduction, Supination. Raise yourself until your body is in a straight line and your knees are bent at a 90-degree angle. Chair or Stool, Exercise Ball, Exercise Band, Medicine Ball, Pillow or Towel, Step or Box, Stick, Table or Bench or Bed, Wall, Without Equipment. Roll back so your head and shoulders are resting on the ball but your torso and hips are in the air.
Sit on the floor in front of the exercise ball.Just as with the previous exercise, this exercise takes a traditional core-building activity (leg lifts) and increases the impact: Use your abdominal muscles to pull yourself back up into a sitting position without lifting your feet.Lean back into a 45-degree angle, bending at your hips and raising up on your toes without moving your feet.Sit on the ball with your feet flat on the floor and your arms crossed over your chest or on your hips.Remember, this exercise and the next one are best done initially under the supervision of a physical therapist or certified athletic trainer. Sit-ups on the ground are already good for building your core, but the added challenge of doing them on an exercise ball can make them even more impactful.
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