How to Do
How to Do Prone Hip Flexion on Ball
The prone hip flexion on the ball should begin with 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 hip flexion on the ball.
Beginning
Beginning Prone Hip Flexion on Ball
1. Lie down on the ball with your stomach on it. Your legs will dangle from the ball's back. Place your hands in front of the ball on the ground.
2. Pull your legs off the ground as high as they'll go using your lower back and glutes while keeping your core engaged and in touch with the ball.
3. Return to the starting position gradually.
4. Perform three sets of ten reps.
Movement
Prone Hip Flexion on Ball Movement
1. Start in a decline pushup position by keeping your legs on a stability ball.
2. Bring your knees to your body by rolling the stability ball towards you with your feet.
3. Roll the ball away from you back to the starting position.
4. Repeat for repetitions.
Benefits
Prone Hip Flexion on Ball Benefits
Your lower body is targeted with prone hip extension on a stability ball. The hamstrings and glutes are predominantly worked in this exercise.
