Exercise Ball Pass The Ball Feet Up

Video coming soon...

The exercise ball Pass the ball feet up workout is a targeted routine that primarily engages the abs, adductor, and shoulders.

The exercise ball serves as a versatile tool, challenging stability and activating the core muscles during the workout.

By placing the feet on the ball while passing it between partners, the abs are engaged to maintain balance and control.

In addition, the adductor muscles are activated as they work to stabilize the legs, while the shoulders are strengthened through the passing motion.

Place the exercise ball on the floor and stand facing it with your feet shoulder-width apart.
Step forward with your right foot and place it on top of the exercise ball, ensuring your foot is centered.
Shift your weight onto your right foot and lift your left foot off the ground, bending your knee to a 90-degree angle.
Using your right foot, roll the exercise ball backward, away from you, until your left leg is fully extended.
Once your left leg is fully extended, reverse the movement by rolling the exercise ball forward, towards you, until your left knee is bent again at a 90-degree angle.
Lower your left foot back to the ground and repeat the movement with your right leg, stepping forward and rolling the ball backward and forward.
Continue alternating legs, stepping forward and rolling the exercise ball backward and forward, for the desired number of repetitions.

Engage your abs by starting in a seated position on the exercise ball, with your feet firmly planted on the ground and your knees bent at a 90-degree angle. Place your hands on the sides of the ball for stability.
To target your adductor muscles, squeeze the exercise ball between your feet as you lift your legs off the ground. Keep your core tight and maintain a slow and controlled movement throughout the exercise.
As you pass the ball from your feet to your hands, focus on engaging your shoulders. Extend your legs and lean back slightly while reaching for the ball with your hands. Use your shoulder muscles to stabilize and control the movement as you bring the ball back to your feet.
Keep your gaze forward and maintain a neutral spine throughout the exercise. Avoid rounding your back or hunching your shoulders. This will help you maintain proper form and prevent any strain or injury.
Challenge yourself by increasing the number of repetitions or adding variations to the exercise. You can try passing the ball in a figure-eight motion or incorporating twists to engage your oblique muscles. Remember to listen to your body and gradually progress to more advanced movements.