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Corkscrew - Fitball

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Corkscrew Ball  


Primary Muscles:

Abdominals, Hamstrings

plank muscles

SecondaryMuscles:
Lower back, Adductor Muscles

Level of Difficulty: (10/10)

scale 10

Repetitions:
     • 10-15 Reps - General toning

Instructions

  • Lie on your back with your arms resting by your side with the palms facing the floor
  • Bend your legs with you feet placed either side of the ball
  • Extend the legs so that they are extended toward the ceiling with the center of the ball touching your ankle bones.
  • Keep pelvis neutral and arms extended by your sides on mat, palms down.
  • Rotate ribcage to draw your legs toward right side of chest in a circular motion.
  • Continue by bringing your pelvis off the mat and lifting ball over head so your arms and legs are extended in opposite directions.
  • Curve the spine slightly to balance between shoulder blades. Move legs down to left side of chest and return to starting position.
Teaching Points
  • Start off with a slow range of movement and increase if competent.
  • Keep the abdmincal contracted throughout

Adaptations

  • Bend the legsduring the exercise
  • Decrease the size of the circle

Progressions

  • Increase the size of the circle