Introduction:

Leg lifts are a highly effective exercise for targeting your lower body muscles and improving your core strength. Using an exercise ball can increase the challenge and add variety to your workout, making it even more beneficial. In this article, we will explore four ways to do leg lifts with an exercise ball that will help you tone up, increase strength, and improve your balance.

1.Ball Assisted Leg Lifts

This variation of leg lifts not only targets your lower abdominal muscles but also provides support to your lower back.

– Begin by lying on your back with an exercise ball placed under your hips.

– Place your hands on the ground beside your hips for added stability.

– Engage your core and lift both legs off the ground, keeping them straight.

– Slowly lower them down until they are a few inches above the floor, and then repeat.

Ensure that you maintain a controlled movement throughout the exercise to maximize its effectiveness.

2.Exercise Ball Hamstring Curl

This exercise targets the hamstring muscles while engaging the core.

– Start by lying on your back with an exercise ball placed under your heels.

– Place your hands on the ground beside you for support.

– Lift your hips off the floor, engaging your glutes and core.

– Bend your knees to roll the ball towards you, then extend them to push the ball away.

Maintain a steady pace, keeping your hips lifted throughout the movement.

3.Inner Thigh Ball Squeeze

This variation works your inner thighs as well as challenges your core stability.

– Start in a bridge position with an exercise ball between your knees.

– Engage your core and squeeze the ball with your knees as you lift one leg off the ground.

– Slowly return it to the starting position and repeat with the other leg.

Keep both feet flexed and ensure that you maintain contact with the ball at all times.

4.Exercise Ball Pass

The ball pass is a full-body movement that challenges your core and lower body muscles.

– Lie on your back, holding the exercise ball between your ankles.

– Raise both legs and arms off the floor.

– Pass the ball from your feet to your hands, lifting your head and shoulders off the ground as you do so.

– Lower your legs and arms back to the floor, keeping the ball in your hands.

– Repeat the exercise by passing the ball back to your feet.

Conclusion:

Incorporating an exercise ball into your leg lift routine adds variety and targets various muscle groups. These four exercises will help you develop strength in your lower body and improve core stability. Experiment with these movements in your next workout to spice up your leg day routine.