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Delta fitness

Lower back large ball 4


By: ExorLive Content Publisher

Can be used for lower back pain/lumbago and instability in the lower back

https://exorlive.com/video/?culture=en-US&ex=6399
1. Elbow standing stability exercise w/ ball
You may start the exercise kneeling down. Place your
forearms on the ball and lift your pelvis, so that you end
standing on your toes and elbows. Tense your stomach
and lower back region well, keeping your body both
stretched and stable. Try not to sway your lower back or
lower your hips.
Reps: 10 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=656
2. Seated knee and arm lift on ball
Sit on the ball with your back straight. Raise the arm and
leg of the same side while trying to keep your balance.
Repeat with your opposite arm and leg.
Reps: 10 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=800
3. "Walking" on ball
Lie facing down, hips on the ball with straight arms on the
floor shoulder-width apart. Find the neutral position of
your back and pelvis, "flatten" your abdomen and start
walking forward on straight arms. Walk back and repeat.
Reps: 10 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=489
4. Knee lift on ball
Stand on your hands with your body straight and your feet
on the ball. Roll the ball in under you by pulling your
knees to your chest. Contract your abdomen and lower
back during the movement.
Reps: 10 , Sets: 2

ExorLive.com 8/9/2019 @ 2:53 PM Page 1 of 3 Show video


Delta fitness
Lower back large ball 4
By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=490
5. Rowing on ball, lying face down
Lie face down on the ball. Hold the dumbbells in your
hands and let your arms hang to the floor with your
elbows slightly bent. Raise your arms sideways and up.
In the final position your shoulder blades are pulled
together, and your elbows are bent 90 degrees.
Reps: 10 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=471
6. Lying pelvis lift w/ball
Lie with both legs on the ball and your arms by your
sides. Contract your buttocks muscles and raise your
pelvis and lower back from the floor so that your body is
straight. Hold for 3-5 seconds and rest equally before
repeating.
Reps: 10 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=476
7. Lying leg curl w/ball
Lie straight with both legs on the ball, pelvis raised from
the mat and your arms by your sides. Contract your
hamstrings and pull the ball up under you. Slowly roll
back and repeat.
Reps: 10 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=831
8. Bridge position w/leg throws on ball
Lie with your upper back on the ball and the soles of your
feet on the floor. Find the neutral position of your back
and pelvis. "Flatten" your abdomen and raise your pelvis
to horizontal position. Now alternately straighten your
legs with slow kicking movements.
Reps: 10 , Sets: 2

ExorLive.com 8/9/2019 @ 2:53 PM Page 2 of 3 Show video


Delta fitness
Lower back large ball 4
By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=3050
9. Back lift w/rotation on ball 1
Lie face down with your upper body and pelvis on the ball
and your arms hanging down to the floor. Contract your
abdominal and lower back muscles. Slowly raise and
rotate your upper body. In the final position your body is
almost straight, one arm is reaching towards the ceiling.
Repeat for the other side.
Reps: 10 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=3304
10. Kneeling forward roll w/ball 1
Stand on your knees and lean against the ball. Contract
your abdomen and lower back and roll forward. Return to
the start position before the load exceeds your strength.
Reps: 10 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=654
11. Lower body rotation w/ball 1
Lie on your back, resting your legs on the ball and your
arms by your sides. Alternately rotate your lower body to
the right and left.
Reps: 10 , Sets: 2

ExorLive.com 8/9/2019 @ 2:53 PM Page 3 of 3 Show video