Lower body on the ball

This is a Ball pattern from www.turnstep.com. (pattern 10106)

This is a response to the physioball instructor that asked for more moves...You may already know these, but just in case others out there need some new stuff, here you go!

Hamstrings:
Lie on your back with the ball underneath your heels. Push up into a bridge position, contracting your glutes and keeping your abs tight. Using your hamstrings, roll the ball in towards your behind keeping your heels on the ball at all times. Keep the movement slow and in a straight line in and back out. The slower you go, the more you are going to feel it! To make this move more advanced, cross one leg over the other knee and do the move one leg at a time. Make sure you don't arch your back to complete the movement. Some people are going to be able to roll the ball in further than others.

Abductors/Adductors:
Lie on your side with your hips stacked and the ball in between your feet. Keep your legs straight and lift up (contracting both the outer thigh of the top leg and the inner thigh of the bottom leg). Slowly return to the starting position without letting your bottom leg go all the way down on the floor (you want to keep the resistance throughout the repetitions). Repeat on the other side.

Quads/Glutes/Hams:
I'm sure everyone already knows this one (the wall squat and sit) but if not... Stand up against a wall with the ball on your lower back. Step your feet out so that when you squat down your knees will not go past your toes. After you perform 10-15 squats, hold it down in the squat position for 15-30 seconds. Try to go low enough so that your thighs are parallel with the floor (knees at 90 degrees).

Quads/Glutes/Hams:
Perform stationary forward lunges with your back foot up on the ball. Make sure your front knee doesn't go past your toes as you lower down. Keep your abs tight as you will be balancing the entire time.

I hope these work for you! I love working with the ball in my body sculpting class and could use more ideas myself!



Added by Kiersten Pagani at 4:14 PM on Friday, September 14, 2001 EDT. Add to favorites (view favorites)
(Email: Kiersten.Pagani@motorola.com)
From: Chandler, Arizona (USA)
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