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Core – Ball

You are here: Home / Nutrition & Exercise / Core – Ball

February 5, 2019

core ball 1 neutral
  • Sit on ball in neutral position:
  • back straight.
  • shoulders back and down.
  • chin level.
  • Tighten through deeper abdominals.
  • Slowly lift R leg a few inches away from floor without altering neutral position.
  • Hold ____secs, Repeat ____x both legs.
core ball - raised arms
  • To challenge yourself, raise opposite arm above head while raising foot.
core ball - cross arms
  • To challenge yourself, cross arms over chest and rotate trunk to L while raising R foot.
core ball - prone
  • Lie on tummy on ball with weight supported through arms and toes.
  • Tighten deep abdominals and slowly extend opposite arm and leg so that they are in line with your spine.
  • Hold ____secs, Repeat ____x on both sides.
core ball - lying
  • Lie on back on floor with legs supported on ball.
  • Keep arms supported on floor or cross arms over chest to challenge yourself.
  • Tighten through deep abs and squeeze buttocks.
  • Lift buttocks away from floor keeping pelvis and hips level.
  • Hold ____secs, perform ____repetitions.
core ball - leg raise
  • To further challenge yourself, perform as above, but raise one leg away from ball while ensuring hips remain level.
core ball - knee raise
  • Lie face up with upper back supported on ball.
  • Tighten through deep abdominals and squeeze buttocks.
  • Keeping hips level, raise ____ foot a few inches away from floor.
  • Hold____ secs, Repeat ____ x both sides.

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