The yoga ball leg raise exercise is an excellent full-body exercise that particularly strengthens the abdominal muscles and hip flexors. In this exercise, the yoga ball is held between the feet or legs and you perform controlled leg raises. It promotes stability and coordination as you have to hold on to the ball during the movement.
Exercise
Yoga Ball Leg Raises
Type: Bilateral
Rest: 120s
Equipment: Ball
Tutorial
1
Lie flat on your back on a mat to protect your back.
2
Place the yoga ball between your feet or calves. You can place your arms on the floor at the side of your body, palms down.
3
Stretch your legs straight up so that they are perpendicular to the ceiling. The ball is safely positioned between your feet or calves.
4
Keep your lower back in contact with the floor by actively tensing your abdominal muscles. This prevents overloading the lower back.
5
Lower your legs slowly: Lower your straight legs with the ball slowly and in a controlled manner towards the floor until you notice that your lower back begins to lift off the floor.
6
Make sure you only lower your legs as far as you can maintain control without your lower back losing contact with the mat.
Tip
Perform the exercise slowly and in a controlled manner to maximize the tension in the abdominal muscles and protect the lower back. Inhale as you raise your legs and lower them slowly as you exhale. Keep your abdominal muscles tight throughout the exercise to protect your lower back and increase the efficiency of the exercise. Avoid putting your legs down completely or dropping the ball to the floor. Maintain tension throughout.
Muscle groups
Primary
Abs (lower)
Secondary
Abs
Tertiary
—
Equipment
Ball
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