Hip Roll With Stability Ball
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Instructions
Submitted by:
Justin Leonard
Last updated: 4/1/2012
The hip roll works the oblique muscles, which reside on the sides
of the rectus abdominis (the 6 pack). The job of the obliques is to assist with torso rotation and abdominal flexion.
The following are instructions for how to perform the hip roll using a stability ball:
This exercise is done from the supine position (on your back) with the hands outstretched to the sides. Palms should be face down. Place your legs on top of the ball at a 90-degree angle. Your knees should be fairly close together throughout the full range of motion.
Slowly lower the knees to the LEFT side of the ball as far as you can rotate. Then repeat the movement on the RIGHT side. Perform the hip roll in alternating fashion. If done properly, the knees should travel back and forth in a straight line.
IMPORTANT: To get the most out of this exercise, keep the abs "sucked in" and the chest high at all times.
The following are instructions for how to perform the hip roll using a stability ball:
This exercise is done from the supine position (on your back) with the hands outstretched to the sides. Palms should be face down. Place your legs on top of the ball at a 90-degree angle. Your knees should be fairly close together throughout the full range of motion.
Slowly lower the knees to the LEFT side of the ball as far as you can rotate. Then repeat the movement on the RIGHT side. Perform the hip roll in alternating fashion. If done properly, the knees should travel back and forth in a straight line.
IMPORTANT: To get the most out of this exercise, keep the abs "sucked in" and the chest high at all times.
Step 1
Extend arms out to sides. Palms face down. Place legs on ball at 90 degrees. Keep abs "sucked in."
Step 2
Slowly lower the knees to the LEFT side of the ball as far as you can rotate
Step 3
Repeat the movement on the RIGHT
side. Perform the hip roll in alternating fashion.
Exercise Details
Difficulty Level MEDIUM
The Hip Roll with Stability Ball is a medium difficulty exercise.
Target Muscle
Obliques
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