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Bilateral Leg Raise on the Exercise Ball



Illustration of the Bilateral Leg Raise with Arms out

Starting Position
  • Sit on the exercise ball with your spine in a nice neutral position.
  • See How to Sit for more instruction on sitting.
  • Place your feet shoulder width apart.
  • Chest should be up, shoulders down and back, and head centred over your shoulders.
  • Keep your feet flat on the ground shoulder width or slightly further apart.
  • Raise your arms up so that your shoulders sit at 90 degrees.
Action
  • Shift your weight back slightly on the ball and lift your feet off the floor.
  • Hold this position.
Prime Movers
  • Hip Flexors, quadriceps
Physio Tips
  • Start by lifting your feet only slightly while concentrating on maintaining an neutral position.
Progression


bilateral leg raise on the exercise ball start

bilateral leg raise on a stability ball finish


This is  a difficult ball exercise because you are reducing your base of support to one very unstable one. To do this you need to maintain good vertical alignment and control.
Other exercise ball exercises that reduce your point of contact with the floor to one unstable one are as follows:
Kneeling on the Exercise Ball
Standing on the Exercise Ball - not something I would recommend trying unless you have a spotter handy.


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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