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Exercise Ball Bent Leg Raise







bridging on the ball




bridging on the exercise ball



































Starting Position
  • Start this ball exercise in the bent leg bridging position. Lie face up on the floor with your feet flat on the ball.
  • Engage your abdominal muscles
  • Arms are straight and out to the sides of your body.
  • Push down with your feet and lift your hips up toward the ceiling so that your trunk forms a straight line from your shoulders to your knees.
Action
  • Slowly lift one leg up and then lower it back to the ball.
  • Repeat on the other side.
  • Maintain spinal neutrality at all times
Prime Movers
  • Hip flexors, glutes, hamstrings, back extensors
Physio Tips
  • Start with short range lifts until you get your balance.
  • If you feel unsteady, go back and work on Bridging with Knees Bent, Bridging with knees straight.
  • You can make this exercise ball exercise a little easier by letting some air out of your ball. A softer ball means a larger area of contact with the floor.
Progression
  • Add 1-2 kg ankle weights
  • Try the Single Leg Bridge.
  • Try narrowing your base of support by putting more are into your exercise ball, or moving your arms toward your trunk.
  • Increase the speed of your movements
  • Try it with your eyes closed
  • Tie a light resistance band around both ankles attaching one ankle to the other.

This is a moderately demanding exercise ball exercise as you are forced to maintain a stable trunk supporting yourself on one foot while dynamic limb movements occur.


1ballsTry 6 repetitions on each leg.

2ballsTry 10 repetitions on each leg.

3ballsTry 15 repetitions on each leg.


1ballsBeginner 2ballsIntermediate 3balls     Expert

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