Downward Facing Balance
a.k.a. Hip Extension
Differentiation: Mechanics
This variation of a leg curl is unique. Here is how: you balance on your hips over a Swiss ball. This position requires the use of your core muscles | as well as your glute muscles. Using these muscles increases the overall strength of both muscle groups. This exercise is similar to Weighted Ball Hyperextensions, but it differs slightly. When performing this exercise - Downward Facing Balance- | you lift your legs up | instead of your torso. This movement helps strengthen your glutes.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain a stability ball.
3) Lie face-down on the exercise ball - with your waist and hips arched over the top.
4) Only your forehead and toes should be touching the floor.
5) Place your forearms on the floor, above your head.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) While your abdomen is resting on the top of the ball, exhale while you lift your feet and legs as high as you can into the air while stretching your hands forward, touching the floor, to maintain your balance.
3) This is the ending position.
4) Hold this position for a count of one second.
5) Then, return to the starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your hands on the floor to maintain firm position and balance throughout the exercise.
Your legs and arms should form a 60-degree angle to the floor when in starting position.
Gear Advice
To perform this exercise, you will need a Stability Ball (also called a balance ball or yoga ball). If your gym does not offer stability balls or if you want to perform this exercise at home, we have listed a link below to Gaiam brand Balance Ball Beginner Kit - which you can order from Amazon dot com. You take this with you to the gym.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Gaiam Balance Ball Beginner Kit (Medium Green) | $10.98 |
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