Exercise Name: Torso Scissors on Stability Ball
Equipment: Stability ball (also known as a Swiss ball)
Instructions:
1. Starting Position:
- Sit on the stability ball and walk your feet forward, allowing the ball to roll under your lower back.
- Your feet should be flat on the floor, hip-width apart, providing stability.
2. Positioning:
- Engage your core and lean back onto the ball, keeping your body in a straight line from head to knees.
- Place your hands on the ball or cross them over your chest for added stability. Ensure your elbows are positioned comfortably.
3. Movement:
- Begin with your feet together and lift your legs slightly off the ground, keeping them straight.
- Open your legs in a scissor motion, spreading them apart while maintaining control.
- Bring them back together, then repeat the scissor motion for a set number of reps.
4. Breathing:
- Inhale as you prepare to open your legs, and exhale as you bring them back together.
- Focus on maintaining steady and controlled movements throughout the exercise.
5. Tips:
- Keep your core engaged throughout the movement to protect your lower back.
- Avoid arching your back; maintain a neutral spine.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength and confidence.
6. Ending Position:
- After completing your set, gently roll the ball back up to a seated position.
- Take a moment to stretch your back and legs before continuing with your workout.
