Hip Flexion - Abdominals/Obliques
1.
Supine Ball Lift
Starting
Position-
Lie on your back while placing the stability ball between the feet. Arms should
be held at the sides.
Movement Description- Lift the ball off the ground to an angle of about 45 degrees, keeping the knees straight.
2.
Lateral Lying Ball Lift
Starting
Position-
Lie on your side placing the ball between the feet.
Movement
Description-
Lift the ball off the ground to an angle of about 45 degrees.
3.
Lateral Leg Scissor Rotations
Starting
Position-
Lie on your side placing the ball between the feet.
Movement
Description- Lift
the ball off the ground, criss-crossing the legs while keeping the ball off the
ground.
Variations-
a. Lie on your back
4.
Flexed-Knee Ball Exchange
Starting
Position-
Lie on your back while placing the stability ball between the feet. Hands should
be placed straight out past the head.
Movement
Description-
Lift the ball up to the body by bending the knees. At the same time, use the
arms to reach and exchange the ball from the feet to the hands. Once exchanged,
return the arms and legs to the starting position. Complete the movement by
returning the ball to the feet.
Variations-
a. Use straight legs during the exchange
5.
Prone Leg Tucks - Two Legs
Starting
Position-
Start in the push-up position with the knees balanced on top of the ball, elbows
extended, and the weight of the body supported by the arms.
Movement
Description-
Curl the knees up toward the body.
Variations-
a. Use one leg: free leg should be extended straight out over the ball.
b. Balance your toes on the ball
6.
Prone Leg Rolls
Starting
Position-
Start in the push-up position with the knees balanced on top of the ball, elbows
extended, and the weight of the body supported by the arms.
Movement
Description-
Roll onto the side of each leg while maintaining the upper body position. (Keep
legs together throughout the exercise).
7.
Prone J Strokes
Starting
Position-
Start in the push-up position with the knees balanced on top of the ball, elbows
extended, and the weight of the body supported by the arms.
Movement
Description-
Roll onto the side of each leg while tucking the knees into the body.
8.
Prone Skiers on Two Legs
Starting
Position-
Knees and hips should be flexed to a 90 degree angle with the knees resting on
the ball. Hands should be on the ground with the elbows fully extended.
Movement
Description-
Twist the lower body from side to side rolling onto the sides of the knees.
Maintain the upper body position.
Variations-
a. Use one leg: same as above, except the free leg is held out over the
ball and the knee of the free leg is slightly bent.
9.
Hip Twisters
Starting
Position-
Start in the push-up position, placing the ball under the knees and upper
thighs.
Movement
Description-
Roll the hips to one side. Once positioned on your side, hyperextend the top
leg.
10.
Prone Upper Body Rocking
Starting
Position-
Lie face down on the stability ball. Hips and knees should be straight and
balanced on the toes. Hug the ball.
Movement
Description-
Rock from side to side touching the ground with the forearm on each side.
11.
Prone Pike - Two Legs
Starting
Position-
Start in the push-up position, with your knees resting on top of the stability
ball.
Movement
Description-
Raise your hips up to form a 90 degree angle while rolling onto your toes.
Variations-
a. Use one leg
12.
Hip Roll-Outs on Knees
Starting
Position-
Kneel down and sit back. Arms should be straight and hands placed on the ball.
Movement
Description-
Roll forward over the ball by extending the hips and knees. Body should almost
be aligned.
Variations-
a. Hip roll out on your toes: straight line from the hands to the hips
b. Use a rubber cord for resistance
13.
Shoulder Roll-Outs
Starting
Position-
Kneel down on the ground with the hips straight, arms extended and the hands on
the ball. Torso should have a forward lean of about 45 degrees.
Movement
Description-
Roll forward over the ball onto the forearms by extending the knees. Continue to
keep the hips straight throughout the exercise. Body should almost be aligned at
the bottom of the movement.
14.
Hip Roll-Outs on Your Feet
Starting
Position-
Stand with your feet flat on the ground, hips flexed to a 90 degree angle, and
your arms extended straight over head with the hands placed on the ball.
Movement
Description-
Slowly allow the hips to completely straighten out. The body should be aligned
at the bottom of the movement. Return to the starting position by flexing the
hips, keeping the knees straight.
Variations-
a. Use a rubber cord for resistance