How to Do a Stability Ball Standing Leg Lift

Stability ball standing leg lifts work the hip and thigh area. Stability ball exercises are a great way to get a total body workout with a very simple piece of exercise equipment. Stability balls are giant inflatable balls used during exercise to add dimension to your workout. As your body balances on the ball, many muscle groups are engaged. This tones and builds muscles as well as strengthens the core muscles of the body (abdomen, lower back, hips, and pelvis).Adding stability ball standing leg lifts to your workout will provide you with an effective way to shape your hips and thighs. This exercise requires you to balance your weight on one leg while leaning on the exercise ball. This instability causes you to flex a variety of muscles for an excellent workout.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Stability ball

1. Place the stability ball on the floor in front of you.

2. Bend at the waist and place both hands shoulder width apart on the stability ball. Have a comfortable distance between your legs and the ball so you can bend comfortably. Your back should be parallel to the floor. Remember to maintain correct posture with a straight back, aligned shoulders and place your head in alignment with your spine.

3. Bend your right leg (standing leg) slightly at the knee and extend your left leg behind you until it is parallel with the floor. Your lifting leg should be in alignment with the rest of your body. Keep your foot flexed as you lift and tuck in your abdomen.

4. Hold your lifted leg in position for 1 to 2 seconds and return it to the floor. Perform 10 repetitions for each leg. You can increase to 2 to 3 sets of standing leg lifts as your strength improves.

Tips & Warnings

• Remember to always warm up completely before performing any stability ball exercises to prevent injuries.
• Stability balls are sized by height. Make sure to purchase a stability ball that correctly fits you. Stability balls are labeled clearly on the packaging at your local sporting goods store.
• The effectiveness of stability ball exercise rests in performing exercises with correct posture. Always make sure your body is in alignment from head to lower back, that your shoulders are not tensed, and that you’re not hanging your head down or lifting it up out of proper alignment with the spine. Be aware of proper posture.

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