| |
Exercise Ball Exercises - Seated Leg Raise (hands on hips)
| Starting
Position |
- These exercise ball exercises require you to sit on
the exercise ball with a neutral lumbar posture. (How to Sit)
- 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.
- Put your hands on your hips.
|
| Action |
- Using a slow and controlled movement, raise your foot
off the floor while straightening your knee.
- This reduces the points of stable contact to 1.
- Maintain a neutral spinal position and don't lean
back.
|
| Prime
Movers |
|
| Physio
Tips |
- If you find yourself falling off the ball,
concentrate more
on maintaining transversus abdominus activity, keeping a level pelvis,
and start by lifting the foot up only slightly.
|
| Progression |
|
 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 |
sit5
Return to Exercise Ball Exercises Home Page
|
