Ball Balance - Part 2 - Kneeling

The second part of balancing on the stability ball is to lift your hands off the ball and kneel up straight. Once you have your hands free and are in control you can then think about performing exercises in this position with weights or medicine balls. Its a great one to practice.

1) Roll onto the ball on all fours as in Part 1
2) From this position roll the ball further forward until your toes come into contact with the ball.
3) As this is happening you should begin to kneel upright and take your hands off the ball.
4) Straighten yourself up, keeping your tummy held tight for balance.
5) Look forward and use your toes on the ball behind you to really control the movement of the ball.
6) You should try to kneel upright and not sit back on your calves.

This is a tricky exercise to master and one that can lead to you falling off! I would suggest trying this next to a chair or wall so that you have something to steady yourself on should you lose your balance. Also make sure you have plenty of space around you. The toes, or top of the feet on the ball behind you make a real difference and should always be in contact with the ball.