How to Do a Stability Ball Knee Lift
Working the legs and abs requires tough exercises that target these troublesome areas for a concentrated workout. Stability ball knee lifts combine a movement that effectively works both the abs and thighs. This combined exercise also strengths the remaining core muscles of the lower back, hips, and pelvis.
Stability balls force the muscles of the body to work in conjunction to retain balance on the ball. Whether you are sitting on the stability ball, lying on it or putting your feet on it, your body is using multiple muscles to remain steady. This multiple-muscle workout helps improve your posture and strengthens your core muscles that assist you in everyday activities.
Stability ball knee lifts are challenging exercises that require you to perform an action much like a sit-up. Make sure to warm up adequately before performing any exercise and to cool down completely after.
Instructions
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1
Lie on your back on the floor. Your back should be straight, your head should be facing toward the ceiling, and your shoulders should be relaxed. Posture is very important during stability ball exercises. Make sure you tuck in your tummy and press your lower back to the floor.
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2
Tuck the stability ball behind your knees and hold the ball with the back of your thighs. You can place your hands on the floor for added balance.
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3
Engage (tighten) your abdominal muscles and curl your knees toward your chest by lifting the ball. Remember that it's compressed between the backs of your thighs and calves. This motion should be slow and measured.
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4
Return to your starting position but make sure to continue gripping the stability ball behind your legs. Move into another repetition.
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5
Complete 2 to 3 sets of 10 repetitions. If this is too many, tailor the reps to what you can do. As your legs and abs get stronger, you can add repetitions to your stability ball leg curl routine.
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Tips & Warnings
Never perform any exercise to the point of pain or discomfort. Stability balls should be purchased individually for the user. Each stability ball is sized by height, so make sure you have a ball that fits correctly for you. To check the fit, sit on the ball and make sure your legs are bent at a comfortable 90-degree angle, much like sitting on a chair.
