Lower Back Exercise: Single Leg Lift on Fitness Ball

Video Transcript

"Single leg lift on the fitness ball. The fitness ball is a great challenge for your stability. So this is a good way not only to get a lower back workout but also get some stability work as well. Now when you get into your face down position on the ball, you want to wedge a little bit, and take your ball into your lap, and just mount it by leaning over it. Now I'm going to go ahead and position myself in such a way that I have a little bit of support with my upper body, so my legs are free to move. I want to keep my elbows slightly bent, and not doing this with the head, so you don't want to be looking straight ahead, up this way, but rather to the floor. Now when I lift one leg, I'm going to do it on an exhale, I'm going to tuck my toes in, so I'm going to flex my foot, I'm going to lead with my heel. Inhale, exhale, keeping the hip bone on the ball; inhale, exhale. I can do a few to one side, I'm going to do 3 right here, and then do the other side. Notice any unbalances or challenges that may be more pronounced on one side than the other. Okay. When you get a little stronger you can start alternating. And then as you get more challenged and you need more challenge with it, alternate in the air, that's the step before you can do a double leg lift. So if you're having difficulty just doing the two, just start with a single, and position, then go into alternating with a tap, and alternate, and then simultaneous alternation. This is going to get your backside, not only your lower back but the tush as well, so that's always a plus. See you soon."