Figure-of-8 Hip Rotation on Swiss Ball

Description

Sit on a ball with your thighs parallel to the ground, feet well-placed on the floor, and back in a neutral position (slightly arched). Engage your lower abdominals (transverse abdominis) by pulling in the belly button and contracting the pelvic floor muscles (perineum) to about 20 to 30% of their maximum contraction. Make sure to maintain regular belly breathing throughout the exercise. While keeping your shoulders and torso still, start to move your hips in a figure 8 pattern. Imagine drawing a horizontal 8 with your hips, making smooth and controlled movements. Focus on engaging the abdominal muscles and pelvic floor throughout the exercise. Repeat this movement several times to get a good workout for the core stabilizing muscles.

Settings

Equipment

SwissBall

Positions

Seated

Difficulty

Easy

Movement

Circumduction