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Supermans - Fitball

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Superman ftball 


Primary Muscles:
 
Erector Spinae (lower back)

superman muscles

SecondaryMuscles: 
Gluteus Maximus,Hamstrings, Adductor Magnus

 Level of difficulty: (5/10)   

scale 5

 Repetitions:   
     • 10-15 Reps - General toning
 
  
   

 Instructions  

  • Kneel on the floor with the ball out in front of you.
  • Slowly roll your body onto the ball into you until the ball is position under your abdomen and upper thighs
  • Place your arms outstretched in front of you with the hands placed beneath the shoulders on the floor
  • Lift your right arm off the ground out in front of you and at the same time lift the right leg off the ground
  • Hold the position momentarily and then gently lower back the starting position.
  • Repeat with the left arm and right leg
Teaching Points   
  • Exhale as you raise the arm and leg and inhale as you lower
  • Move the arm and leg at the same time
  • Visualize you body as straight line when limbs are raised off the ground
  • Keep the movement slow and controlled
  • Engage core muscles throughout
  • Keep pelvis stable and even (don't lean the body to the side)
 Adaptations  
  • Widen your stance   
  • Place your feet against a wall 
 Progressions 
  •   Hold a dumbbell in each hands