How to Do
How to Do Prone Exercise Ball Pull in on Single Leg and Oblique Rotation
The prone exercise ball pulls in on single leg and oblique rotation should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the prone exercise ball pull in on the single leg and oblique rotation.
Beginning
Beginning Exercise Ball Pull in
1. Kneel on the floor within arms' reach of the ball, buttocks resting on calves.
2. Keep your arms slightly bent and clasp your hands together and place them on the ball.
3. Raise your buttocks until your hips are fully extended, then hinge your torso forward slightly.
4. Roll the ball along the underside of your arms while bracing your abs and progressively leaning forward.
5. Roll as far forward as you can without collapsing your lower back. Reverse the direction by pulling your arms back and rising your chest upward. For a total of one to three sets, repeat 10 to 15 times.
Movement
Exercise Ball Pull in Movement
1. Start by placing your knees on a stability ball and your hands on the ground so your body is in a decline pushup position.
2. Bring your knees into your body and then twist with your hips so that one leg remains on the stability ball, and one is bent and in the air, slightly above the stability ball.
3. Untwist your body to allow your knees to come back to your body.
4. Roll your knees away from you to come back to your original position before continuing for repetitions.
Benefits
Exercise Ball Pull in Benefits
Increase the mobility of your lumbar (low back).
Strengthen your stomach and back muscles.
Balance and stability should be improved.
Develop general core body muscular control and strength.
Exercise Alias
SWISS BALL PRONE OBLIQUE ROLL SINGLE LEG.
