Leg Lifts with Alternating Stability Ball

I obviously like to use the stability ball in many of my core exercises and this exercise is no different. I like to do this exercise almost every time I do a core workout! I can feel it really working and strengthening my entire core from my upper abs, to my lower abs, obliques, and even lower back! Similar to the regular leg lift exercise with the stability ball I posted a few days ago, this exercise adds more difficulty to the standard leg lift exercise and really helps tone the “V” cut in your lower ab/hip region.

Leg Lift (w. alt. stability ball) - Position 1

Leg Lift (w. alt. stability ball) – Position 1


Leg Lift (w. alt. stability ball) - Position 2

Leg Lift (w. alt. stability ball) – Position 2


Leg Lift (w. alt. stability ball) - Position 3

Leg Lift (w. alt. stability ball) – Position 3


Leg Lift (w. alt. stability ball) - Position 4

Leg Lift (w. alt. stability ball) – Position 4

To Perform a Leg Lift with Alternating Stability Ball:

    1. Lie flat on the ground with a stability ball between your feet.
    2. Extend both arms straight back behind your head.
    3. With the stability ball between your feet, raise the stability ball a few inches off the ground (Now you are in Position 1 as shown in the first picture to the right).
    4. While still squeezing the stability ball between your feet, lift your legs up so the stability ball is above your lower torso and lift your arms to touch and grab the stability ball (You are now in Position 2 as shown in the second picture to the right).
    5. Grab the stability ball with your hands, and let go of the stability ball with your feet.
    6. Bring the stability ball back behind your head so that it is a few inches off the floor while lowering your legs back down, leaving your feet a few inches off the floor. (This is Position 3, shown in the third picture to the right).
    6. While still holding the stability ball in your hands, raise the ball back up over your toso and raise your legs straight up to wrap around the sides of the stability ball (You are now in Position 4 as shown in the fourth picture to the right).
    7. Switch your grip of the stability ball from your hands to your feet.
    8. While squeezing the stability ball between your feet, lower your legs back down having the stability ball only a few inches off the floor and lower your arms back behind your head. (You have now returned back to Position 1)
    9. Repeat the exercise for the recommended amount of reps (I usually do three sets of 15 reps).





Tips:

    1. When lowering your legs, both with and without the stability ball, it is important to activate your core and keep your back flat on the ground. Try not to create any sort of arch in your back during this exercise
    2. Try to make this exercise one fluid motion; don’t do each position one at a time. Instead, flow through the motions and make them nice and controlled.
    3. Exhale while lowering your legs down toward the floor.
    4. If you have never tried this exercise before, first try doing the exercise without the stability ball. If you can comfortably perform the exercise, then add the stability ball into your workout.
    5. Start with 8-10 reps of this exercise and work on reaching more reps as your core becomes stronger.
    6. To increase the intensity of this workout, you can also wear ankle/wrist weights for increased resistance.
    Hope you enjoy this exercise as much as I do. Let me know if you end up using it in your core workout routine. Have any questions or concerns? Email me at corestrengthalec@gmail.com

Leg Lifts with Stability Ball

Leg Lift (w. stability ball) - Position 1

Leg Lift w. stability ball – Position 1

This is another variation of a leg lift that I personally love doing in tandem with the Reverse Crunch exercise with the Stability ball (Click Here to see the Reverse Crunch stability ball exercise). Using the stability ball adds some resistance to the traditional leg lift which will activate your core muscles and your hips flexors. This exercise specifically helps target your lower abs and help create that “V” cut in your lower ab/hip region.

To Perform a Leg Lift with a Stability Ball:

    1. Lie flat on the ground with a stability ball between your feet.
    2. Place both hand at your sides (Make sure to keep your back flat on the ground).
    3. While squeezing the stability ball between your feet, raise the stability ball a few inches off the ground (Now you are in Position 1 as shown in the picture above).
    4. While still squeezing the stability ball between your feet, lift your legs up to create a 90 degree angle with the floor (You are now in Position 2 as shown in the picture below).
    5. Lower your legs back down to Position 1 with the stability ball a few inches off the ground.
    6. Raise and lower your legs between Position 1 and Position 2 for the recommended amount of reps (I do 3 sets of 15 reps).
Leg Lift w. stability ball - Position 2

Leg Lift w. stability ball – Position 2

Tips:

    1. As I said earlier, this is an exercise I like to do an tandem with the Reverse Crunch stability ball exercise. I usually do 25 reps of the reverse crunch exercise straight into 15 reps of the leg lift exercise, both using the stability ball. This gives my core a nice burn!
    2. Keep your back flat on the floor during this entire exercise. It is common to want to lift your lower back off the floor, but in order to target your core muscles to their fullest potential, your traps all the way down to your tailbone should be on the floor.
    3. Exhale while lowering your legs from Position 2 to Position 1 to activate your abdominals.
    4. You must use controlled motions during this exercise! Focus on using your core muscles to lift the stability ball.
    5. Try holding your legs in Position 1 for a second before raising your legs to Position 2. This will increase core strength and cause you to activate your core muscles affectively.
    6. If you are just beginning this exercise, first try doing Level 1 leg lifts. If you can comfortably perform level 1 leg lifts, move on to try level 2 and level 3 leg lifts. If you can perform those exercises, then move on to this exercise with the stability ball. This exercise is definitely harder than the other variations of leg lifts so start with 8-10 reps of this exercise and work on reaching more reps as your core becomes stronger.

Hope you enjoy this exercise as much as I do. Let me know if you end up using it in your core workout routine. Have any questions or concerns? Email me at corestrengthalec@gmail.com