Exercise 2
Swiss Ball Raises:( Straight Legs) Start this exercise lying face down on a mat. With straight legs, take the ball in-between your ankles, squeezing the ball with your feet. Relaxing the top half of your body, hover the ball just above the ground, then raise the ball as high as is comfortable, being mindful not to engage your lower back. When performing this version, do NOT bend your knees in any way. Remember, your hips are the pivot.
Once you are comfortable with this exercise, you will perform each of your 20 reps with a 3 second hold at the top of the movement, making sure you are squeezing the ball and keeping your legs fixed straight.
Exercise 3
( Bent Legs) As above- but at all times the legs are fixed in a bent position. Remember, your hips are the pivot.
MARCH 2018 | FLEX 85