Never roll the ball in and out too fast because this may result in losing your balance.<\/li>\n<\/ul>\n\n\n\nCommon Mistakes To Be Avoided <\/h2>\n\n\n\n
Keep these common mistakes in your mind when performing this advanced exercise. Doing the knee tuck with the proper training is essential to make it more effective and safer.<\/p>\n\n\n\n
1. Sagging (Arching) Neck And Shoulders<\/h3>\n\n\n\n
You should avoid the first and most common mistake: not sagging your neck and shoulders. You’ll need to hold a perfect plank position with the help of your legs balanced at the top of the stability ball to do this exercise correctly.<\/p>\n\n\n\n
It will be more challenging than performing a plank with your legs on the ground due to the ball’s instability.<\/p>\n\n\n\n
Remember that most people focus on keeping their legs steady and ignore their upper-body form. If you allow your neck to hand between your chest or arms to collapse between your shoulders, you’re setting yourself up for possible injury.<\/p>\n\n\n\n
This is because you’re failing to engage your chest and shoulder stabilizers.<\/p>\n\n\n\n
Once you’ve balanced your legs at the top of the ball, check your upper body. Ensure that your neck is neutrally aligned and your body forms a straight line from head to toe.<\/p>\n\n\n\n
2. Dropped Hips<\/h3>\n\n\n\n
Secondly, you’re most likely to forget to engage your hips, low back, and abdomen while maintaining the balance on the top of the ball. This could cause your hips to drop and your low back to sag.<\/p>\n\n\n\n
As it is an abdominal exercise, you must correctly engage these muscle groups. Additionally, you could strain your low back if you allow your hips to drop.<\/p>\n\n\n\n
So keeping this mistake in mind, you need to lift your hips slightly as you engage your abdomen and draw your belly button towards your spine. If done correctly, this will helps you maintain a proper balance.<\/p>\n\n\n\n
So, before you start this exercise, check your body in the mirror and make sure that it forms a straight line from head to toe.<\/p>\n\n\n\n
3. Positioning The Ball Too Far Away<\/h3>\n\n\n\n
Next, the most common mistake people make is placing the ball too far away from their knees. Always remember that the farther the ball you are placed from your knees, the more challenging it will be for you to maintain balance.<\/p>\n\n\n\n
Avoid this mistake and keep the ball closer to the tops of your shins than your feet. This will let you master the movement with amazing stability. <\/p>\n\n\n\n
4. Feet Too Close Together<\/h3>\n\n\n\n
Keeping your feet and legs together on the top of the ball makes a narrow-legged position which makes the movement more challenging. <\/p>\n\n\n\n
Maintaining balance becomes more difficult when the ball is positioned farther down your body. So always try to separate your feet slightly when starting.<\/p>\n\n\n\n
This broader support base makes it easier to keep the ball moving in a straight line as you roll it.<\/p>\n\n\n\n
5. Moving Too Quickly<\/h3>\n\n\n\n
Rolling the ball in and out too quickly increases the chances of losing balance. Conversely, a slow and steady pace always helps you to ensure that you’re focusing on engaging the deep muscles of the low back, core, and hips.<\/p>\n\n\n\n
With the slow pace, you don’t need to rely too much on the extraneous muscles (shoulders, quad, chest, triceps). This will help you maintain your balance.<\/p>\n\n\n\n
Also, try counting as you roll the ball toward and away from you. This aims to take at least two to three seconds for each phase of your movement.<\/p>\n\n\n\n
Safety And Precautions<\/h2>\n\n\n\n
Follow these safety measures to avoid any serious injury:<\/p>\n\n\n\n
\n- Pay close attention to your form throughout the exercise.<\/li>\n\n\n\n
- Keep a slow and steady pace while drawing the ball to and from your torso.<\/li>\n\n\n\n
- Don’t place the ball on slippery surfaces like tile or treated concrete. This will cause the ball to pop out from under your feet.<\/li>\n\n\n\n
- Always choose a surface with greater friction, such as grass or carpet. Also, you can use a yoga mat for extra traction.<\/li>\n<\/ul>\n\n\n\n