How to Do
How to Do Tip Toe Squats With Rotation Holding Ball
The tip toe squats with rotation holding the ball 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 tip toe squats with a rotating holding ball.
Beginning
Beginning Toe Squats
1. 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.
2. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the abdomen, and neutral spine angles.
Movement
Toe Squats Movement
1. Hold the stability ball in front of the chest with arms straight.
2. Take a deep diaphragmatic breath.
3. Begin the squat with triple flexion in the legs (at hips, knees and ankles), remember to keep the shoulder blades down and together.
4. 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!).
5. As you squat back up to triple extension (at hips, knees, and ankles), breathe out.
6. Hold on the tiptoes and perform a rotation through the shoulders and hips but keep looking straight ahead.
7. Bring the stability ball back to center and return to heels.
8. This completes one repetition.
Benefits
Toe Squats Benefits
Builds stability.
Can improve your balance.
Works many of the stability muscles in your lower body.
Exercise Aliases
How To Do Squat to Tip Toes, Stability Ball Squats, Swiss Ball Squat, Squat with Rotation.
