Leg Pull with a Physioball
Leah ZahnerDescription
Core and lower body strength are essential for bowling success. Leg strength generates ball speed and core strength provides balance and stability throughout the shot. Having stronger hips helps avoid imbalances and injury, not only in the hips but the knees as well.
Physioballs are a great way to work more muscles in traditional exercises while challenging your range of motion. They also help identify form imperfections and aid in fixing them. In this premium video, Leah Zahner, Certified Personal Trainer (NASM), demonstrates how to work on both leg and core strength at the same time with a physioball.
Step 1
Start off by lying flat on your back with your heels on top of the physioball.
Step 2
With your heels connected to the physioball, pull your knees to your chest. Because your heels are connected to the physioball, the physioball will roll towards you.
Step 3
Finally, extend your legs forward and return to the starting position.
You want to engage your core throughout the exercise. In order to accomplish this, think about pulling your abs down towards the floor. This will stabilize your back onto the floor, allowing your hips and core to do the work while properly targeting those muscles.
Check out “Choosing The Correct Physioball For You” and “Lower Back Stretch with a Physioball” for more great bowling exercise instructional videos.
Strength in the finish position requires good core strength and hip mobility. So we'll use the physio ball to work on both of those in the same exercise. First, you'll need to lay flat on your back, with your heels on top of the ball. Keeping your heels connected to the ball, pull your knees to your chest, and then extend your legs forward. As you're working, think about pulling your abdominal muscles down towards the floor, stabilizing your back holding everything in place, and then working through the full range of motion of your hips, so you're strengthening your core and increasing your hip mobility with the use of the physio ball.
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