Looped resistance band (any strength): used to increase muscle activation. You can also use a knotted elastic exercise band, it’s not as comfortable but it’s as equally effective.
Exercise/yoga block: used to reduce the weight on the wrists (can be omitted)
Soft exercise ball
Swiss ball
Exercise 1
Equipment: Exercise/yoga block and elastic loop band
Focus: Hip dissociation – movement from the lumbar
Hip extension, remember to distribute weight evenly between right and left hands
Pay attention! Don‘t move the trunk, lower lumbar and/or pelvis (Tip! Place a book the lumbar area, if you remain stable during the movement it won‘t fall off)
Focus: Selective movement of the hips while activating the trunk and the lateral hip muscles (Part 1). Selective movements of the trunk through the activation of the oblique abdominal muscles. Increased proprioception. (Part 2)
Do: Flexing extension of hip and knees (Part 1). The movement is executed through the activation of the muscles of the hip that is on the top, the legs only support the movement (Part 2).
Pay attention! There is no shoulder or pelvic rotation. The ball remains still.
Exercise 4
Equipment: Swiss ball, looped resistance band
Focus: Posterior chain activation, proprioception
Do: Selective movement of extension and flection at hip level. Dorsal flection of the ankle. Tip!! I imagine that the body stretches as I ascend. Tip!! Focus on the leg that remains on the ball and not on the one you are lifting.
Pay attention! The ball and hands do not move (in the second variation the ball moves). There should be no flection extension of the spine. Be careful to keep the pelvis raised
Exercise 5
Equipment: Swiss ball, looped resistance band
Focus: Posterior chain activation in the stretch position, proprioception
Do: Alternately lift the feet from the ground by flexing the hip. Tip!! Focus on the foot that is on the ground and feel how it heightens the tension of the buttocks when the other foot is lifted.
DPay attention!! Don’t let the pelvis move or the ball roll.
