How to Do Physioball PIlates Double Leg Lifts

The Pilates double leg lift is an advanced and challenging exercise that strengthens your upper and lower abdominal muscles. It is very important to keep your back flat on the floor throughout this exercise. Anytime you have both feet off of the floor, your risk of injuring your back increases. While this is a great exercise to tone the abs, you need to be very conscious about using proper form. Adding the ball to this exercise will challenge you even further.

Difficulty: Easy

Instructions

Things You'll Need:

• A physio ball. The larger the ball you use, the more challenging this exercise is.

1. Lie on the floor on your back. Place the ball between your knees and feet and squeeze your legs into the ball.

2. Tighten your abdominal muscles, press your back flat into the floor and bring the knees and ball into your chest. Then extend the legs straight with the soles of the feet towards the ceiling. Caution: Do not lift the legs straight up in the air. When beginning, and ending, this exercise always bring the ball into your chest first. This will help keep your back safe.

3. Keep your knees slightly bent and squeeze into the ball. Tighten your abdominal muscles, and press your back into the floor. On the inhale, lower the legs down towards the floor, as far as you can, keeping your low back and in contact with the floor.

4. Exhale and lift the legs back up. When first starting this exercise, you may not move the legs very far. With constant practice, your abdominal muscles will strengthen and you will be able to go further.

5. Do 3 sets of 8 to 12 twelve repetitions. When you finish your repititions, remember to bring the ball into your chest first and then lower the feet to the floor.

6. Feel the burn. If you do this exercise correctly, you should really be feeling it after just a few repetitions. If you do not feel it, make sure you are keeping the abdominal muscles contracted and that the low back is pressing down into the floor. You can make this exercise more challenging by lifting the upper body into a basic crunch each time you lift the legs up.

Tips & Warnings

• Use caution with this exercise if you have any back injuries or sensitivities.
• If you have difficulty holding your back flat, place your hands under your buttocks . See video link below
• If this is too challenging, try the exercise without the ball first.
• To check your form, try sliding your hands under your lower back. If you are in a true pelvic tilt, you should not be able to slide your hands underneath you. Test yourself periodically as you lift and lower the legs.
• You should not feel this exercise in your back.
• The links below show this exercise with no ball or using a roll of paper towels.

Resources

• Pilates double leg raise no ball
• Advanced version with upper body crunch.

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