Balance With Ball Roll

  • Position the ball on the ground close to your feet. Stand behind the ball with your hands on your hips, or straight out from your shoulders for balance assistance.

  • With your left leg straight, place your right foot on top of the ball with your knee bent, then roll the ball away from you until your knee is straight and foot is flexed. Roll the ball towards you returning to starting position. For challenge, hold a weighted medicine ball in front of your chest.

  • Hips 

  • Thighs 

  • Erector spinae, Gluteus maximus

  • TIP: Start trying this balance exercise by lifting just one leg off the floor and touching that foot to the ball.

Variations for Balance With Ball Roll

  • One Leg Stand

    This is a good practice for people of all ability levels. Holding the ball is challenging because you won't be able to use your arms to help you find your balance.

  • Foot To Ball

    Try touching the ball with your knee bent if it is too difficult to do it while straight.

  • Bridge Balance

    You can hold onto a wall or other fixed object with one hand in order to assist you in balancing.

  • Advanced Bridge Balance

    A very challenging way to increase your core balance and hip strength.


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