Lay on your back on the floor, hold the ball in your hands and lift your feet off the floor so that your knees are over your hips.
Place the ball on your shins and extend your legs at hip height until the ball slowly rolls up your legs towards your hips. When it rolls up your thighs towards your stomach, pick it up with your hands and bend your knees so that you may begin again.
Rectus femoris, Quadriceps femoris, Vastus lateralis, Vastus medialis, Rectus abdominis
TIP: It is important to keep your back connected to the floor. Build your strength first by keeping your legs bent as you roll the ball towards your hips while keeping your back down. As your ab strength increases, work towards straightening the legs.
Variations for Shin Rolls
The basic movement needed to do any stability ball exercise with your back on the ball.
This exercise teaches you how to round your spine with your abdominals engaged so that you can sit up with ease and without taxing your back.
Challenging for your abs, co-ordination, and balance, this works your glutes and abs, including your obliques.
The importance of abdominal strength virtually cannot be overstated. It provides a support system for your entire body, and these crunches can get tough quickly when executed properly.
Involve your entire abdominal section in this exercise.
This adds difficulty by taking the weight of the ball and your arms overhead so that your abs stay engaged even as you are laying on the floor between crunches.
Use the ball with the backs of your legs for a change.
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