How to Do
How to Do Ball Lunges
The ball lunges should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the ball lunges .
Beginning
Beginning Ball Lunges
1. Stand on one leg in optimal alignment with the knee over the 2nd toe, and place the rear leg on the desired size of BALL, maintaining a neutral spine, all Lunge Movement.
2. Lower body as low as can be controlled in a neutral spine position and in optimal knee alignment over the 2nd toe, the balance threshold.
3. Push back to the top of the movement focusing on the buttocks.
4. Repeat as desired.
Movement
Ball Lunges Movement
1. Place your left foot's top on the ball. Do not lock your standing knee & keep your right knee soft.
2. At shoulder height, extend your arms forward. Open your arms out to the sides if balancing in this position is too difficult. To get ready, take a deep breath.
3. Pull your deep abs toward your spine as you exhale. Lunge while bending your right knee and engaging your right glute. Your chin will move to the top of the ball as the ball moves back. Ensure that your right knee does not extend past your toes.
4. Straighten the front leg by inhaling. On each side, do three sets of 12 to 15 reps.
Benefits
Ball Lunges Benefits
Hip flexor flexibility has improved.
Glute Activation has improved.
Improved Core Stability.
