Bilateral Leg Raise on the Exercise Ball
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
Physio
Tips
- Start by lifting your feet only slightly while
concentrating
on maintaining an neutral position.
Progression
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.
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.
Return to the top
of Bilateral Leg Raise on the Ball