Скачать или смотреть Physio Ball (PB) Core Stabilization Series

Single Knee to Chest (SKTC) 00:10
Begin by lying on your back with your legs extended and your heels resting on the PB. Place your arms at your sides for support. Engage your core by pressing your lower back into the floor, maintaining a posterior pelvic tilt. From here, begin to walk the ball toward you by bending one knee at a time, alternating legs, until both knees are bent and the ball is close to your hips. Then, reverse the motion by extending one leg at a time, walking the ball back out to the starting position. Repeat this in a slow, controlled motion, keeping your core engaged and the ball steady. Focus on maintaining smooth movements and keeping your lower back flat on the surface throughout the exercise.

Double Knee to Chest (DKTC) 00:48
Start by lying on your back with your legs extended and your heels resting on the PB. Place your arms at your sides for support. Engage your core by pressing your lower back into the floor, maintaining a posterior pelvic tilt. Begin to roll the ball toward you by bending both knees at the same time, bringing the ball close to your hips. Without pausing, reverse the motion by extending your legs and rolling the ball back out to the starting position. Focus on smooth, continuous movement, keeping the ball steady and your core engaged throughout. Exhale as you roll the ball in and inhale as you extend it back out.

Side to Side 01:26
Start by lying on your back with your heels resting on the PB and your knees slightly bent. Place your arms out to the sides. Engage your core by pressing your lower back into the floor, maintaining a posterior pelvic tilt. Slowly roll the ball to one side by allowing your knees to tilt together in that direction. Keep your shoulders flat on the floor and avoid over-rotating. Without stopping, use your core to bring the ball back to center and then continue rolling to the opposite side in a smooth, controlled motion. Focus on keeping the movement steady and controlled, using your core to guide the ball side to side. Exhale as you return to center and inhale as you roll to each side.

Step Offs 2:08
Start by lying on your back with your heels resting on the PB and your knees bent. Place your arms at your sides for support. Before you begin, engage your core by pressing your lower back into the floor to maintain a posterior pelvic tilt. Lift one leg slightly, moving it outward in an abduction motion, and tap the side of the PB with your heel. Bring your leg back to the starting position, then repeat the same motion on the other side. Focus on keeping the ball steady, your core engaged, and your lower back flat against the surface throughout the exercise. Move slowly and with control, alternating sides. Exhale as you tap the ball and inhale as you return to the starting position.

DeadBug 2:49
Start by lying on your back with the PB held between one knee and the opposite hand. Press your hand and knee gently into the ball to create tension. The other arm is extended alongside your body, hovering a few inches above the ground. The leg on the same side as the pressing hand is bent, with the foot resting on the floor. Engage your core by pressing your lower back into the floor, maintaining a posterior pelvic tilt. Slowly lower the floating arm and bent leg toward the floor, keeping them parallel to your body. Stop just above the ground, then return to the starting position. Repeat for the desired number of reps on one side before switching to the other.