It also stretches out your back muscles and legs.
3-6 Minutes
Buttocks, Hamstrings, Lower Back
Easy to Moderate
Strength
Safety Tips
If you are having trouble or just recently got in trouble with your lower back or thigh, then consult your doctor if you can do this exercise
Equipment Required
You will need a Balance Ball for this exercise. and a Yoga Mats.
Number of Reps and/or Length of Time
Beginners
3-5 minutes
10-15 reps
2-3 sets
Intermediate
3-6 minutes
15-25 reps
2-3 sets
Advanced
3-6 minutes
20-30 reps
3-4 sets
Instructions
Step 1 Watch the instructional video, then read the following for clarification.
Step 2 Align the BalanceBall to your hips.
Step 3 Reach over slowly allowing your hands to touch the floor.
Step 4 Straighten your legs to a 45-degree angle to the floor.
Step 5 Your weight should be on the ball.
Step 6 Point your toes with them touching the floor.
Step 7 Raise your left leg upward on a 90-degree angle to the highest you can, balancing on your arms in front.
Step 8 Lower the leg down slowly and in a controlled manner
Step 9 Raise your leg again and repeat to your level.
Step 10 Lower your left leg and repeat the same with your right leg.
Step 11 Rest on a 45-degree plank in between sets.
Fitness Tip
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
Other Exercises you may like
Ball Crunch
The Ball Crunch is 40% better than the standard crunches! Because you are doing the crunch on an unstable surface, Stability Ball, it activates more abdominal muscles by up to 40%. Not only the major abdominal muscles are activated, rectus abdominis, transverse...
Ab Slider
The Ab Slide is a great way to tone lots of different muscles. It is not as easy or simple to do as it looks. It works a lot of muscles and requires coordination. What makes the ab slider exercise moderately difficult is the amount of friction when you start the foot...
Seated Neck Stretch
One of the most common issues for people who work in offices is the tight and sore neck muscles. This standing or seated neck stretch provides people some relief, the tight and sore muscle in the shoulder, neck, and the back of the head. The standing or seat neck...
0 Comments