Exercise of the Month: March 2013

SCISSORS ON THE BALL

Exercise Type: Core Stabilization

Scissors On The Ball Position One

Scissors On The Ball Position One

Level: Advanced

Equipment: Exercise Ball, Sticky Mat, Athletic Shoes optional.

Muscles Worked: Gluteals, Hamstrings, Quadriceps, Hip Flexors, Abdominals

How To Perform Scissors On The Ball

  • Place a sticky mat on the floor.  Place the exercise in front of your mat.
  • Remove your shoes.  Lie on your back on the sticky mat, with arms at your sides, palms down.
  • Place both legs on the ball.
  • Take one deep breath.  Exhale fully as you lift up off the mat, balancing on the ball, as shown in Position One.  

    Scissors On The BallPosition Two

    Scissors On The Ball
    Position Two

  • Take another deep breath.  Exhale fully as you lift your right leg off the ball as shown in Position Two.  Slowly bring your leg down onto the ball, and change sides.
  • Do 5 to 8 repetitions.

Modifications 

  • The closer the ball to your feet, the harder the exercise.  To make the exercise easier, place your calves on the ball, instead of your ankles.
  • Lift leg a few inches off the ball, instead of 90 degree angle.  Only lift your leg as far as you can maintain a steady balance.
  • The exercise is easier if you wear athletic shoes, rather than doing the exercise with bare feet.
  • If raising one leg is too difficult, remain in position one, and then lower your back to the mat.
  • Use a smaller ball if you’re experiencing difficulty balancing.

Correct Technique

  • If you wobble, modify the exercise.
  • Maintain level hips.  As you lift your leg, don’t allow your hip to drop.
  • Avoid sagging.

Cautions

  • Don’t overdo it!  Your legs can slide off the ball, if you’re not careful.
  • Perform this exercise in an area free of obstacles, such as furniture.
  • Use the correct size stability ball.  The smaller the ball, the easier it will be to do the exercise.  See my post on selecting the correct size stabiity ball.

Copyright 2013 Irene Pastore, and Blue Moon Personal Training

Posted on March 3, 2013, in Exercise and tagged , , , . Bookmark the permalink. Leave a comment.

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