Floor kip with ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Floor kip with ball )

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Name of exercise  AROM lumbar flx sit arm support w/ball
Other names of exercise Floor kip with ball
Description of exercise The floor kip with ball exercise is a full-body workout that targets the core, arms, and legs. It involves lying on the floor with your legs extended and a stability ball between your feet. Using your core strength, you lift your legs and the ball off the ground, bringing them towards your chest. At the same time, you use your arms to push the ball towards your feet, creating a kipping motion. This exercise requires coordination, balance, and strength, making it a challenging yet effective way to tone and strengthen your entire body. It can also improve your stability and flexibility, making it a great addition to any workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit on floor with legs straight, with calves resting on small ball.
  • Place hands on floor slightly behind hips.
  • Lift up buttocks off floor and move hips backward between arms.
  • Return to start position by reversing the pattern.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Core strength
  • Improved balance
  • Increased flexibility
  • Better coordination
  • Stronger upper body
  • Improved posture
  • Enhanced athletic performance
  • Targets multiple muscle groups
  • Low impact exercise
  • Can be modified for all fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Floor kip with ball exercise is a great way to strengthen your core and improve your overall fitness. However, there are certain situations where it may be best to avoid this exercise.If you have any injuries or pain in your back, neck, or shoulders, it is best to avoid this exercise. The twisting motion and pressure on these areas can aggravate existing injuries and cause further discomfort.
  • Pregnant women should also avoid this exercise, as it puts strain on the abdominal muscles and can be harmful to the growing baby.
  • If you are new to exercise or have a weak core, it is best to start with simpler exercises before attempting the floor kip with ball. This exercise requires a certain level of strength and stability to perform safely and effectively.
  • Individuals with balance issues or vertigo should also avoid this exercise, as the rolling motion can cause dizziness and loss of balance.
  • If you have any medical conditions or are unsure about your ability to perform this exercise, it is always best to consult with a doctor or certified fitness professional before attempting it. They can provide personalized guidance and modifications to ensure your safety and prevent any potential injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Keep back in neutral position.

    • Helpful in Diseases

  • Back pain
  • Arthritis
  • Osteoporosis
  • Scoliosis
  • Muscle strain
  • Sciatica
  • Fibromyalgia
  • Herniated disc
  • Degenerative disc disease
  • Spinal stenosis
  • Kyphosis
  • Lordosis
  • Ankylosing spondylitis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Cerebral palsy
  • Muscular dystrophy
  • Stroke
  • Post-surgical rehabilitation
  • Chronic fatigue syndrome
  • Chronic pain
  • Falls prevention
  • Balance and coordination issues
  • Postural problems
  • Pregnancy-related back pain
  • Pelvic floor weakness
  • Incontinence
  • Constipation
  • Prostate problems
  • Menstrual cramps
  • Endometriosis
  • Pelvic organ prolapse
  • Urinary urgency and frequency
  • Interstitial cystitis
  • Irritable bowel syndrome
  • Crohn’s disease
  • Ulcerative colitis
  • Diverticulitis
  • Digestive issues
  • Obesity
  • Diabetes
  • High blood pressure
  • Heart disease
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Depression
  • Anxiety
  • Stress management
  • Improving overall fitness and flexibility
  • Improving core strength and stability.

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    Frequently asked questions

     

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