Wall Ball Scissor Kicks
Wall Ball Scissor Kicks are the dynamic sibling to the Splits. Not only does this ball variation develop tone legs but it increases mobility in your hips, chisels your abs, improves joint strength and stability. This exercise is the perfect combination of strength, flexibility and balance.
This exercise is challenging but so worth it. Here's how you do it:
A ball (any size. hint: a larger ball is easier smaller ball is harder) So start big and work your way down your smallest ball.
1.) Lie on your back with your head close to a wall, your knees bent and feet flat on the ground.
2.) As you hold on to your ball with your arms extended press the ball onto the wall.
3.) Keep your hands on the ball as you lift your feet and tuck your knee to your chest.
4.) Keep your lower back on to the ground as you lift your legs and press them on to the ball
5.) Your abs are super tight, legs super straight at all times, your arms are resting at your side - pressing it the ground and your tailbone is raise up slightly off the ground.
6.) Keep your chin down. Your legs close together.
7.) Alternate dropping one leg off the ball without compromising your lower back.
8.) Your lower back must stay on the ground throughout your sets. Both legs must stay straight.
9.) I recommend 3 sets of 20 to 30 reps/set.
A fitness junkie from birth, Michele was destined to make exercise and healthy living her life's passion. For over 20 years, Michele has motivated many as a personal trainer, healed hundreds as a massage therapist, transformed thousands as a Pilates instructor, captivated countless as a Kettlebell competitor/coach and soothed the souls of several as a Birthing Doula. With an eye toward adventure and a lust for travel and all things active, Michele can't wait to take on the next 20 years.