ALTERNATING ONE LEG KNEE TUCKS ON BALL

Setup:

Lie prone with stomach on the exercise ball and arms extended with hands on the floor. Walk body on hands away from the ball, rolling ball to shins. Raise body inline, keeping a straight line between shoulders, hips, knees and elbows. Lift one leg off the ball and hold out to the side, rolling the ball so the leg remaining on it is in the centre.

Instructions:

Lift one leg off the ball and hold out to the side, rolling the ball so the leg remaining on it is in the centre. Bend knee and roll ball forward bring knee underneath hips, then roll ball back out extending leg until straight in plank position. Place leg back on the ball then lift the other leg off the ball and repeat exercise, continuing to alternate between legs. Shoulders should stay directly overtop of hands throughout movement and not travel forward.

Tips:

Weight should be evenly distributed on arms which are fully extended with hands directly below shoulders on the floor, and shin resting on the ball. Exercise can be made more difficult by rolling ball to tops of the feet or having toes on the ball with a flexed ankle.

Supporting Muscles:

Quads, Hips, Lower Back, Abs