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Bilateral Leg Raise (arms up)


Illustration of Bilateral Leg Raise (arms up)

Starting Position
  • This exercise ball exercise requires you to sit on an 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
  • Hip Flexors, quadriceps
Physio Tips
Progression
  • Try maintaining stability on the ball while you raise and lower each arm.



bilateral leg raise on the stability ball

bilateral leg raise on the stability ball finish


This exercise is made easier by using a soft gym mat, using a softer ball, or propping the ball against a wall. Start this exercise with short movements, only lifting feet up slightly. You may even want to start with a spotter.



1ballsHold this position for 5 seconds and repeat 5 times.

2ballsHold this position for 10 seconds and repeat 5 times.

3ballsHold this position for 10 seconds and repeat 10 times.




1ballsBeginner 2ballsIntermediate 3balls      Expert

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