Day 75 – Stability Ball Alt Leg Lift 2

Stability Ball Alt Leg Lift 2

Stability Ball Alt Leg Lift 2

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…

  1. 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.
  2. Once you are in the high plank position, left one leg in the air.
  3. Keep your leg straight while lifting it. Do not lift the leg too high.
  4. 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.
  5. Lower your leg again until it is resting on the stability ball.
  6. 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.

Day 74 – Stability Ball Reverse Plank

Stability Ball Reverse Plank

Stability Ball Reverse Plank

HOW TO…

  1. Sit down on the yoga mat with your legs straight.
  2. Place the stability ball behind your back.
  3. Slowly lean backwards. Roll the stability ball backwards while lifting your hips.
  4. Spread your arms for more control on the ball.
  5. Look upwards, and try to straighten your body as much as possible. From the foot, only your heels should be on the floor.
  6. Slowly roll the ball forward and lower your hips to the floor to complete the exercise.

Note: A softer stability ball will make it easier to do the stability ball reverse plank. The limitation of a softer ball is that you will end up leaning on the ball with a larger part of your upper body, which reduces the effectiveness of the core training.

Goal: Try to lean on the ball with only your upper back. This will require a bit harder stability ball (more inflated). Keep the position for 10 seconds and repeat 10 times.

Variation: If your balance is strong, you can try to keep your arms straitght next to your body.

Day 73 – Stability Ball Circling Plank

Stability Ball Circling Plank

Stability Ball Circling Plank

HOW TO…

  1. Get on your knees on a yoga mat. Place the stability ball in front of you.
  2. Place your hands and forearms on the stability ball, and roll the ball away from you.
  3. Slowly raise your knees from the floor. This will put your weight on your toes and forearms.
  4. Continue straightening your body while tightening your core. Push with your forearms on the stability ball to keep your balance. You might need to roll the ball forward a bit further.
  5. While in this low plank position on the stability ball, rotate the stability ball with your forearms.

Note: The direction of the rotation is not important, but ideally, you can move the ball clockwise and counterclockwise. Try to make small circles with the ball. The stability ball circling plank is about the movement, not the extent of the movement.

Goal: Try to do 5 circles with the ball in both directions.

Variation: Be aware that a softer ball will not make this exercise any easier (as it does for a regular plank). To make the exercise a little easier, limit the distance in the rotation.

Day 72 – Stability Ball Plank Lifts

Stability Ball Plank Lifts

Stability Ball Plank Lifts

HOW TO…

  1. Position yourself belly down on top of a stability ball.
  2. Place your feet on the floor, and your body from the hips upward on the ball.
  3. Keep your core tight and straighten your body.
  4. Next, stretch both your arms and lift them in the air until your body is completely straight.
  5. Hold this position for 2 seconds, and then lower your arms and upper body to release tension from your core.

Note: The purpose of the Stability Ball Plank Lifts is to exercise the core muscles. The combination of balancing on the ball and straightening the body achieves just that. Try to experiment with the position of the ball under your pelvis a bit to find the best spot for the plank.

Goal: Aim to repeat the plank lift 20 times in sequence.

Variation: Too difficult? Limit the lift of your arms and upper body. Try to increase your core strength first using a regular low plank.

Day 71 – Stability Ball Alt Leg Lift

Stability Ball Alt Leg Lift

Stability Ball Alt Leg Lift

HOW TO…

  1. Get on your knees on with the stability ball in front of you. Make sure your toes are placed on the mat, and your shoe soles are almost vertical.
  2. Place your hands and forearms on the stability ball, and roll the ball away from you.
  3. Lift your hips until you are leaning on the stability ball with your lower arms, and resting only with your toes on the floor. You are now in a low plank position on the stability ball.
  4. While holding the plank position on the stability ball, slowly lift your left leg off the floor. Raise it until it is about level, or only a little higher.
  5. Hold the leg up for 2 seconds before lowering the leg back onto the floor.
  6. Next, repeat with the right leg. That completes the Stability Ball Plank Alt Leg Lift exercise.

Note: When doing a low plank on a stability ball, the angle of your arms with your body will generally not reach a 90-degree angle. That is fine, the exercise is about the core and your legs. Keeping a balance on the ball is harder if you try to reach a higher angle.

Goal: Aim to do leg lifts in this position 10 times with each leg without resting in between.

Variation: If the Stability Ball Alt Leg Lift exercise is too difficult, limit the height of the leg lift to make it easier.

Day 70 – Stability Ball Plank Roll-Out

Stability Ball Plank Roll-Out

Stability Ball Plank Roll-Out

HOW TO…

  1. Preferably use a yoga mat to protect your knees. Get on your knees on with the stability ball in front of you. Make sure your toes are placed on the mat, and your shoe soles are almost vertical.
  2. Place your hands and forearms on the stability ball, and roll the ball away from you. Your body should be at about 45-degrees with the floor.
  3. Slowly raise your knees from the floor. This will put your weight on your toes and forearms.
  4. Continue straightening your body while tightening your core. Push with your forearms on the stability ball to keep your balance. You might need to roll the ball forward a bit further.
  5. Hold the (low) plank position on the stability ball for 3 seconds before lowering your body back down and rolling the stability ball back.
  6. This completes the Stability Ball Plank Roll-Out exercise.

Note: When using a stability ball, make sure to inflate the ball so that it still gives a little when you sit on it. Do not inflate it so it is tight as a drum, and do not let it be too soggy. This may sound a little vague, but when you start using a stability ball, you will feel when it is too hard (it will keep rolling away from you and it will be hard to keep balance).

Goal: Aim to keep the plank position on the stability ball for 30 seconds.

Variation: If the Stability Ball Plank Roll-Out exercise is too difficult, let some air out of the stability ball. The exercise is easier with a softer ball.

Day 69 – Bent Leg Lift

Reverse Bent Leg Lift

Reverse Bent Leg Lift

HOW TO…

  1. Sit down on the floor with your legs extended.
  2. Bend one leg and place your foot near the knee position of your other leg.
  3. Now place your hands behind you. Your hands should be facing toward your feet.
  4. Next, push up your hips upwards until your body is straight. Both legs remain on the floor at this time.
  5. While in the full reverse plank position, make sure to look up and not towards your feet.
  6. Now lift your extended leg until about a 30-degree angle with the other upper leg.
  7. Hold for a few seconds.
  8. Lower the extended leg back to the floor.
  9. Repeat for the other side.

Note: This exercise looks a lot like the Reverse Bent Leg Lift. The main variation here is the extension of the lifted leg. That makes the exercise more difficult than having the leg bent.

Progression: Hold the bent leg lift for each leg for up to 10 seconds on each side, alternating sides without lowering your hips.

Variation: Too hard? Limit the lift of your leg. Try increasing it a bit every time to reach the 30-degree angle.

Day 68 – Reverse Hip Dip

Reverse Hip Dip

Reverse Hip Dip

HOW TO…

  1. Get into the Reverse Full Plank position, but let your hands point outward rather than forward to your hips (this will give you more stability during the exercise).
  2. Slowly lower your hips to the floor without your buttocks actually touching the ground.
  3. When you are almost touching the ground, slowly move you hips back up until your body is straight again.

Note: The reverse hip dip is primarily about training the core muscles. But it is okay to bend your arms while doing the hip dip. That will also train your upper arm muscles. As with all exercises, focus on your breathing while moving up and down.

Goal: Aim to achieve 20 reverse hip dips in one sequence without resting.

Variation: If the exercise is too difficult, begin with lowering your buttocks all the way down to the floor. This will allow you to rest for e few seconds before moving up again.

Day 67 – Reverse Extend & Lift

Reverse Extend & Lift

Reverse Extend and Lift

HOW TO…

  1. Get into the Reverse Bridge position.
  2. Slowly lift your left leg and while raising the leg, straighten it.
  3. Lift your extended left leg until it is at about a 30-degree angle with your upper right leg.
  4. Hold for 2 seconds, and then lower your left leg again. While lowering the leg, bend it again, so you can position your left foot next to your right foot.
  5. This completes the reverse extend & lift on one side.
  6. Repeat for the other leg.

Note: Try to keep your core straight while doing the leg movement. The effort of the leg lift can result in your pelvis dropping.

Variation: If the exercise is too difficult, limit the leg lift to a horizontal position. This will reduce the effort from your core and upper leg muscles.

Day 66 – Reverse Walk Out

Reverse Walk Out

Reverse Walk Out

This is another walk-out exercise while doing a reverse plank. In this case, the walk-out is sideways rather than length-wise.

HOW TO…

  1. Get into a Reverse Bridge position.
  2. Start with your left leg, lift the leg and move it outward. Place it on the floor at about a foot from its original position.
  3. Now lift the right leg and move it outward in the other direction. Place it on the floor about a foot from its original position.
  4. Next, left your left leg again and move it back to its original position.
  5. To complete the reverse walk out, left your right leg and move it back to its original position.

Note: Keep looking upward during the exercise to maintain proper form. Try to move slowly when lifting and moving your legs. For easy positioning of the legs, it is best to use a yoga mat, so you can place your feet just outside, or on the edge of the mat.

Progression: Repeat the reverse walk out 10 times on each side.

Variation: Instead of moving the legs to the most outward position in one move, you can do it in two moves. Making smaller ‘steps’ while walking out will make it a bit easier to keep your balance. But it will not require less effort, as you left the legs more often!