Body Parts

  • Legs
  • Back
  • Hamstrings
  • Erector Spinae
  • Gluteus maximus

Position

  • Lay back down with the arms alongside the body.
  • Place one foot on the ball and push down with the heel.
  • Keep the other foot extended.
  • Keep the abdominals and lumbar region tightened.

Execution

  • Lift the pelvis and bend the knee simultaneously until the toes are pointed.
  • Return to the starting position without returning completely to the floor.

Care

Keep the head aligned with the torso. Keep the back straight. Keep the abdominals contracted. Never lock the knees.

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