Knee Circles
Strengthening your core is essential in athleticism. Knee circles will strengthen your core, obliques, increase shoulder flexibility, strengthen and stretch your lower and mid back and allow you to become more flexible. Your timing will also be improved.
Procedure:
Put your knees on the exercise ball with your hands on the floor. Keep your knees together. Your upper legs must remain vertical. Make sure to have spread your arms wide and straight so that you have a wide base. Spreading your fingers will also provide more balance. Touch your chin to your chest.
Roll your knees as forward as possible. Now roll the ball so that your knees are perpendicular with the floor. Repeat this motion two to three times.
Now roll your knees up to your left armpit. Roll back the starting position and then roll your knees to your right armpit. Repeat this a few times. Next, start to roll your knees in a circular motion (clockwise). After a few circles reverse and make circles in a counterclockwise motion.
Tips:
Your hands are essential to your balance.
Focus on keeping your legs close together. To help this, get a light hand towel or washcloth to hold with your knees. Hold this while you do your knee circles.
Required Equipment:
Exercise Ball
Focus:
Coordination
Dynamic Flexibility
Rhythm and Timing
