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Ball Roll Down - Fitball

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Roll down

                                                       
Primary Muscles:

Rectus Abdominals, Quadriceps, Gluteals

plank muscles

SecondaryMuscles:
Hip Flexors, TVA, deltoids, rotator cuffs

Level of Difficulty: (5/10)

scale 5

Repetitions:
10-15 Reps - General toning

Instructions

  • Lie in the set-up position and activate the pelvic floor and TVA muscles.
  • Raise your legs in the air so that they are both bent at 90°.
  • Place the fitball on top of your shins with your legs hip width apart.
  • Inhale to prepare and as you exhale slowly extend your legs.
  • At the same time bring your shoulders and upper back of the floor to an abdominal crunch position
  • As the legs extend the ball wil slowly roll down the thighs. As the ball rolls across the stomach catch the ball with your hands.
  • Replace the ball onto the shins and return to the starting position.

Teaching Points

  • Keep the TVA muscles engages and compress the abdominal muscles
  • The lower your legs are to the floor the more demanding the exercise becomes
  • Alternate between a fast and slow roll of the ball changing the angle of legs accordiingly

Adaptations
  • Reduce the range of movement
Progressions
  • Come up onto your toes