Tip toe squats with rotation holding ball
- Draw the belly button in towards the spine and perform pelvis floor contractions by tightening those muscles commonly used to stop the flow of urine.
- Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the abdomen, and neutral spine angles.
How to Do:
- Hold the stability ball in front of the chest with arms straight.
- Take a deep diaphragmatic breath.
- Begin the squat with triple flexion in the legs (at hips, knees and ankles), remember to keep the shoulder blades down and together.
- Squat down ONLY as deep as you can control with good form (Note: if you can squat down past 90 degrees with no compensations and have no orthopedic restrictions, then go for it!).
- As you squat back up to triple extension (at hips, knees, and ankles), breathe out.
- HOLD on the tip toes and perform a rotation through the shoulders and hips but keep looking STRAIGHT ahead.
- Bring the stability ball back to center and return to heels.
- This completes one repetition.
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