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Scissor Leg Reverse Curls
with the Exercise Ball



Illustration of the Scissor Leg Reverse Curl

Starting Position
  • Lie on your back on your exercise mat with your arms straight at your sides as in the picture below.
  • Place the exercise ball between the top of one foot and the heel of the other foot.
  • Contract your abdominal muscles.
Action
  • Once you feel steady, lift the ball up toward the ceiling.
  • As you lift the exercise ball you should feel your buttocks raise slightly off the mat.
Prime Movers
  • Hip flexors, lower abdominals
Physio Tips
  • Make sure you keep your abdominals tight throughout the whole exercise so as to protect the back against hyperextension.
  • Keep your chin tuck in to protect your neck.
Progression
  • Push the ball higher toward the ceiling and lift your butt further off the mat.
  • Try the Hand Off.


scissor leg reverse curl start

scissor leg reverse curl finish


If you are used to performing reverse curls without the ball you will quickly appreciate the added resistance that the weight of the ball adds to the exercise.


1ballsRepeat this exercise ball exercise 6 times.

2balls
Repeat this exercise ball exercise 10 times.

3balls
Repeat this exercise ball exercise 15 times.



1ballsBeginner 2ballsIntermediate 3balls     Expert

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