Instructions
Preparation
- Sit on exercise ball with medicine ball in hands. Walk forward
on ball and lie back on ball with shoulders and head hanging
off and knees and hips bent. Gently hyperextend back to contour
of ball. Position medicine ball over upper chest with arms extended.
Execution
- Keeping arms extended and medicine ball over upper chest,
flex waist to raise upper torso. Return to original position.
Repeat.
Comments
- If ball is positioned lower than upper chest (eg: over waist),
effective resistance dramatically diminishes. See how length
of lever arm effects resistance. Movement can be made easier
by positioning hips low on ball. In contrast, exercise can be
made more challenging by using positioning ball lower on back
and hips higher. Some individuals may experience low back discomfort
if hips are not bent so they must use smaller ball
size or lower their hip position on ball. See Arm
Position During Waist Exercises and Spot
Reduction Myth.
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Classification
Muscles
Target
Synergists
Stabilizers
- No significant stabilizers
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