Exercise Ball Leg Raise
- The starting position
for this exercise is
- Arms are
straight and out to the sides of your body.
- Engage your abdominal
muscles as you learned in
exercise ball instructions
raise your hips until your body is straight from heels to shoulders.
raise one leg up toward the ceiling and lower it.
allow your hips to move or your back to sag.
- Hip flexors, glutes,
quadriceps, back extensors
exercise introduces some limb movement to the basic bridging
exercise. Because the muscles that elevate your thigh partially
originate from the front of your spine, your spinal stabilizing muscles
must work hard to prevent any movement from occurring at your spine.
you are having difficulty with this exercise, go back and work on
and maybe try the
with arms over trunk until you
can hold it for at least 30 to 60 seconds without any sagging or
Try 6 repetitions on
Try 10 repetitions on
Try 15 repetitions on
Return to the
top of Exercise Ball Leg Raise
sure your transversus
abdominus is active and your
hips are steady
before moving your leg to prevent injury.
- Keep your hips level.
If you had a dowel across your hips it should remain horizontal at all