Chiropractic Family Care

Wellness & Lifestyle Coaching

Beginner Gym Ball Exercises – 13 & 14

Please remember, as with any exercises, to start at a level that is comfortable for you & that does not cause pain.

 

Quad Ab Crunch

Quad Ab Crunch

 

 

 

 

 

 

 

 

Start on hands and knees with forearms resting on ball.

Suck stomach in and curl spine, pushing forearms into the ball to perform a ‘crunch’.

 

 

Quadruped Leg Drag, Arm Raise

Quadruped Leg Drag Arm Raise

 

 

 

 

 

 

 

 

Lay on stomach over ball with hands and feet on floor.

Push one leg out behind, dragging toe on floor,  while raising opposite arm out in front until parallel with floor.

Return arm and leg to start position and alternate.

Keep trunk square and stable and maintain abdominal hollow.

 

 

 

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