Bilateral Leg Raise
with Hands on Hips
Illustration of Bilateral Leg Raise on the Ball with Hands on Hips
Sit on the exercise ball in a neutral lumbar posture. (
How to Sit
Place your feet about shoulder width apart.
Lift your chest up, shoulder blades down and back, and head should be back over your shoulders.
Keep your feet flat on the ground shoulder width or slightly further apart.
Put your hands on your hips.
Shift your weight back slightly on the ball and lift your feet off the floor.
Hold this position.
Quadriceps, hip flexors
Lift your feet only slightly at first while concentrating on
maintaining an neutral position.
Try shifting your centre of gravity in the
Bilateral Leg Raise (arms at 90)
Bilateral Leg Raise (arms up)
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.
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