Purpose
Strengthens
all abdominal (especially oblique) and stabilizer muscles.
Starting Position
(Figure 1)
-
Roll out over
the ball and position yourself so that your feet and legs can grasp the
sides of 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
-
Rotate lower
body so that one hip drops towards the floor, and the other up towards the
ceiling (Figure 2).
-
Come back to
center.
-
Repeat on the
other side (Figure 3).
|
Pace |
2
seconds to one side
Do
not hold
2
seconds to the other side |
|
|
Reps |
Repeat 10
times on each side |
|
|
Sets |
2 |
|
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Tips
-
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, increase the tempo.
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
Figure 3 |