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Exercise Ball Exercises - Bilateral Leg Raise (arms up)
| Starting
Position |
- These exercise ball exercises require you to sit on
the exercise ball with your spine in a neutral posture. (How to Sit)
- Your feet should be shoulder width apart.
- Chest should be up, shoulder blades down and back,
and head back over your shoulders.
- Keep your feet flat on the ground shoulder width or
slightly further apart.
- Raise your arms up as high as you can.
|
| Action |
- Shift your weight back slightly on the ball and lift
your feet off the floor.
- This reduces your stable points of contact to zero.
- Hold this position.
|
| Prime
Movers |
|
| Physio
Tips |
- Start by lifting your feet only slightly while
concentrating on maintaining an neutral position.
- If this is too difficult, go back to trying Bilateral
Leg Raise (arms at 90)
|
| Progression |
- Try maintaining stability on the ball while you raise
and lower each arm.
|
 Hold this position for 5
seconds and repeat 5 times.
 Hold this position for 10
seconds and repeat 5 times.
 Hold this position for 10
seconds and repeat 10 times.
| Beginner |
Intermediate |
Expert |
sit10
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