One Leg Lift
Seated on ball, tall and lengthened, spine in a neutral position, neither arched nor flattened. Feet flat on the mat, hip-distance apart. Hands behind head with no tension in shoulders or neck.
|To prepare, inhale...|
|exhale||keep torso in an upright position and lift one foot off mat, maintaining balance on ball|
|inhale||return foot to mat Complete 3-5 repetitions on each side, alternating.|
Complete 3-5 repetitions on each side, alternating
When balance can be maintained with one leg lifted, rotate the torso toward the lifted leg before returning it to the mat.
Target Muscles: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques isometrically to maintain neutral, hip flexors concentrically on one leg lift, eccentrically on lower; scapular stabilizers
Modification: contralateral internal and external obliques to rotate spine.
- challenge control and balance while rotating spine
- keep spine vertical during rotation, and pelvis vertical throughout
- ensure engagement of transversus abdominis throughout
- avoid creating tension in shoulders and neck
Working on a Stability Ball requires more engagement of the core muscles of the torso. The unstable nature of the ball helps develop balance and proprioceptive awareness.
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© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.
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