Nov 20 2016

Swiss-Ball Hip Crossover

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Swiss-Ball Hip Crossover

TARGETS

  • Lower back
  • Obliques
  • Abdominals

TARGETS

  • Lower back
  • Obliques
  • Abdominals

Level

  • Intermediate

Benefits

  • Strengthens the lower back and obliques

Not Advisable if you have

  • Lower-back issues

Modification

  • More difficult: Try holding a medicine ball between your thighs for added resistance.

1 Lie on your back with your arms stretched out to your sides. Place your legs on a Swiss ball, with your glutes close to it, bending your knees at 90 degrees.

2 Brace your abdominals, and lower your legs to the right side until they are as close to the floor as possible. Do not lift your shoulders off the floor.

3 Return to the starting position, then rotate your legs to the other side. Complete 15 repetitions per side.

Do it Right

  • Keep your core centred.

Avoid

  • Swinging your legs excessively.

Best For

  • multifidus spinae
  • quadratus lumborum
  • obliquus externus
  • obliquus internus

ANNOTATION KEY

Bold text indicates target muscles Grey text indicates other working muscles * indicates deep muscles

Anatomy of Exercise Encyclopedia




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