On day 71 we already showed a leg lift exercise with a stability ball. Here is another, but for the Stability Ball Alt Leg Lift 2, we rest our legs on the ball instead of the arms.
HOW TO…
- To get into a high plank on a stability ball, there are two options.
- You get into a high plank position.
- Next, you lift your feet one by one and place them on the stability ball. You roll the ball into place while doing this.
The other options are to: - Place the stability ball in front of you.
- Put your upper body over the stability ball, and roll forward.
- When your upper body moves over the ball start putting your hands on the floor,
- Walk forward on your hands until only your lower legs and stretched feet or on the ball.
Which one you use is up to you. Some people are more comfortable with one, some with the other.
- Once you are in the high plank position, left one leg in the air.
- Keep your leg straight while lifting it. Do not lift the leg too high.
- While lifting the leg, control the ball position with the other leg (lower leg and foot). You will probably need to move the ball a little bit to keep your balance.
- Lower your leg again until it is resting on the stability ball.
- Repeat with the other leg to complete the Stability Ball Alt Leg Lift 2 planking variation.
Note: Lift the leg slowly for maximum result. It will strain your muscles more and it will also make it easier to lift the leg compared to fast movement.
Goal: Aim for 10 leg lifts on each side while in the plank position.
Variation: If the exercise is difficult for you, minimize the leg lift. You can also spread your arms a little wider to make it easier to keep your balance.