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Exercise Benefits With Proper Form & Technique

Kneeling On Exercise Ball

(4.83)
through 6 votes
Human
muscles:Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle
synergists:AdductorsMuscle, GlutesMuscle
required:Exercise Ball
optional:Seat
fitness level:Challenging
exercise type:Strength - isometric
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

  • trains the entire core, the coordination and the sense of balance
  • make sure, that there are no dangerous things around you, so that you cannot be harmed in case you lose the balance
  • if you struggle to get on the ball, then use a chair to hold on to

Starting Position

  • position the hands on the ball and knee next to it
  • the knees are hip width apart
  • back is straight

Correct Execution

  • lean forward slowly and carefully, so that the feet lose the contact to the ground
  • find the balance
  • roll forward, until the shins are on top of the ball and the hands can be taken off the ball
  • erect the upper body and balance yourself with the help of your arms
  • hold this position as long as possible
  • afterwards, come off the ball, then start a new rep