Increase hamstring and gluteal strength

This exercise concentrates on increasing hamstring strength, but also increases CORE strength and stability due to the instability provided by having only one leg on the ball.  This is an advanced exercise that should be performed only once a double leg ball curl has been perfected.

The single leg ball curl should be performed as follows:

1. Begin this exercise in the same position as the ball bridge

2. Once your body is up off the floor in the bridge position, raise one leg off the ball and straight up in the air.  So you should be in a position with one leg straight with your heel on the ball and one leg straight up in the air.

3. With the single leg, curl the ball towards you until your knee is at 90 degrees (see image) and straighten the leg again.  Continue to repeat this action for approximately 10 repetitions, ensuring the opposite leg remains straight up in the air.  This should create a “muscle burn” in the back of your leg (hamstring) if performed correctly.

4. After performing 10 repetitions with 1 leg lower your body back down to the floor and repeat with the opposite leg.

NOTE: to perform the easier version of this exercise, use both legs to curl the ball towards you and do not raise one leg straight up in the air.

Increase spinal and CORE stabilization

This aim of this exercise is to increase spinal and CORE stabilization as well as strengthen the lower body.   While performing this exercise it is important to remember to keep your CORE engaged throughout the whole exercise in order to decrease the strain placed on the lower back musculature.  Placing your feet on the ball during this exercise creates increased instability, which requires more core activation in order to keep proper form.

The ball bridge should be performed as follows:

1.  Lay on your back with legs straight, heels on the ball, and palms flat on the floor

2.  Perform the pelvic tilt (see pelvic tilt exercise description)

3.  Keeping the core engaged use the legs and core strength to raise your body up in the air until the body is in a straight line\

4.  Hold for 3-5 seconds, lower the body back down to the floor, release the pelvic tilt, and repeat.

NOTE: to increase the difficulty of this exercise, take your palms off of the floor and cross your arms in front of your chest.

The Pelvic Tilt – Find your “CORE”

What Is A Pelvic Tilt?

Learning how to properly engage your abdominal muscles (CORE) in order to avoid low back pain or strain when performing abdominal strengthening exercises. What Muscles Are Involved in a Pelvic Tilt? Your transverse abdominis muscle (TA) are located deep in your lower abdominals and are the main muscles recruited while performing a pelvic tilt. To properly locate these muscles you need to find the bony prominence known as your anterior superior iliac spine (ASIS). This bone is found by laying supine (on your back) and feeling approximately 5cm below your belly button then to the left or the right approximately 5-6cm. Once found, place your fingers directly on the inside border of the ASIS and apply minor pressure and force yourself to cough. The muscle you feel jump up during this action is your transverse abdominis muscle. Once you are aware of the muscle you will need to recruit it will be easier to understand the technique behind pelvic tilt.

The purpose behind strengthening your TA muscle is to a avoid low back strain while performing exercises, heavy lifting, or doing day to day activities. When CORE muscles are weak and untrained the low back musculature has to work harder instead of working as a team with the CORE muscles to share the load. This causes unhealthy muscle imbalances and pelvic rotations changing natural body mechanics and posture, resulting in injury.

How Do I Do a Pelvic Tilt? To properly perform a pelvic tilt you begin with laying supine on the floor with knees bent and heels flat on the ground. Everyone has a natural lordotic curve in their lower back which prevents your back from touching the ground when laying down; however, the goal of the pelvic tilt is to eliminate that curve by engaging your TA muscle to press your back flat against the ground. You begin the tilt by recruiting your TA muscle and pretending you have a string running from your belly button through to your spine. Imagine someone is pulling on the string causing your back to be pulled flat against the floor and pelvis to rotate backwards and down. It will sometimes help to keep your fingers on the inside border of your ASIS and apply pressure to the TA muscle to ensure you are contracting the correct muscle to perform the movement.

Once you have learned to get your back flat against the floor hold the contraction for approximately five seconds and release, which will cause your pelvis to rotate forwards and bring back the lordotic curve in your back. Repeat the motion of contract and release continuously for approximately ten repetitions, increasing the numbers as you become stronger and more comfortable with the exercise.

Learning to properly perform a pelvic tilt will help you get the most out of any abdominal exercise because you will be able to properly isolate and use your abdominal muscles instead of cheating and letting other muscles provide assistance.
Copyright CORE Conditioning 2008