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Stability Ball Exercises
"Leg Raises"
Leg raises are performed by holding the stability ball between your lower legs. This can be very challenging, especially if your
core is weak.
As you do the moves remind yourself "Quality over Quantity". You should attempt to master the move rather than just doing lots of reps.
Try to keep your lower back flat against the floor and try not to let it arch as your legs are lifting and lowering. It helps to keep your
hands at your side.
If you're having a hard time keeping your back stable then it may help if you grip your hands under something sturdy, like a couch. That way
you can "help" hold your upper body in it's stable position as you flow through the moves.
If you're having trouble keeping your back flat while lifting and lowering your legs, then put the ball to the side and practice with "only"
your legs. You'll still get a great workout, the stability ball would just add some added resistance.
Once you build up enough strength you can always add the ball back to the exercise. You just want to make sure that you're executing the
entire move correctly otherwise you can strain your back and we don't want that!
Ready? Let's Get Started!
- Lay on the floor on your back and place the stability ball or medicine ball between your feet (or lower legs).
- Place your hands to your side and pull your navel in towards your spine contracting your abs (or for more stabilization you can place your
hands under something sturdy like a couch).
- While keeping your legs straight, squeeze the ball with your feet (lower legs) and slowly bring your legs straight up until your feet
point towards the ceiling.
- Now, slowly lower your legs back down.
- Try NOT to round your back during any part of the movement.
- Repeat for 3-4 sets of 6-12 reps. Don't forget QUALITY over QUANTITY!
Click Here To Find Out What Stability Ball Exercises Can Do For You!
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