Exercise Move: Stability Ball Exercises: Leg Lifts

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Strengthen your lower abs with this exercise, leg lifts.  Prevent muffin top and get those six pack abs.

  • Start on your back on the ground with the ball between your ankles.
  • Lift the legs up to 90 degrees and then keep going, lifting the hips into the air.
  • Bring the ball back down slow and controlled.
  • Up again, make sure to use the abs to lift the hips off of the floor.
There are so many exercises including stability ball leg lifts. In this article we are going to talk about the stability ball leg lift exercise that takes place while lying on the ground and holding the ball between the ankles. Before we get to the actual description, let’s talk about how challenging and beneficial working with a stability ball is. Using an unstable surface such as a stability ball or balance ball for an exercises increases the intensity. It challenges more muscles than a traditional exercise and it forces the body to work on balance and alignment. Balance and alignment help to keep proper posture and prevent lower back pain.

To do a stability ball leg lift:
Start sitting on the ground with the stability ball in front of you. Lay on your back and lift the legs. Place the stability ball between the ankles and calves and extend the legs out. Keep the arms on the ground next to you and lift and lower the legs from 45° to 90°. For the advanced, when the legs are at 90°, lift the hips up just a bit off the ground (using the abs) and then bring them back down. Also make sure that when you return the legs to the starting position, you don’t lower them so far that your back pops off the floor. This will cause pain and strain so only lower them as far as you can without arching the back. This distance will increase as strength and flexibility are gained.

This exercise is great for strengthening the legs, as well as the abs. Make sure to squeeze the stomach and breathe! You can also do these leg lifts with a stability ball but adding the ball makes it more resistance on the abs and also works the legs a bit more by having to squeeze that ball to keep it in place.


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