Leg Lifts with Ball

Starting Position

You will need a bench to perform this exercise. Begin this exercise by lying forward with a Swiss ball between your abdomen and the bench. Firmly grasp the bench with both hands reaching over the Swiss ball.

Action

EXHALE: Raise your legs off the ground and arch your back to a comfortable position so that your legs are slightly bent and your heels cross a plane higher than your head.

INHALE: Lower your back down to the starting position and repeat. Try to do 2 sets of 10-12 repetitions.

Special Instructions

This is a very difficult balancing exercise. Use extreme caution and start slowly. Keep a very firm grasp of the bench with your hands, using your upper body and abdomen as a brace against the ball for leverage to raise your heels.

Muscles Worked: Lower back, glutes

Airplane Pose

Starting Position

Stand with feet together, arms at sides, and gaze at a spot on the ground about 5 feet ahead for balance.

Action

Lift left foot back, bending forward until left leg and chest are parallel to ground. Extend arms out as shown. Hold for 3 counts. Repeat for all repetitions and switch sides.

Special Instructions

Be sure to keep a flat back (parallel to floor) and concentrate on keeping abs tight.

Muscles Worked: Back, Glutes, Hamstrings

Hip Flexor

Starting Position

Stand with feet slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.

Action

EXHALE: Gradually lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts.

INHALE: Slowly lower leg to ground without letting foot rest on the floor. Complete all reps and switch sides.

Special Instructions

Make sure you aren't leaning back when lifting leg. Also, try to make the entire movement very slow and controlled.

Muscles Worked: Hips, Upper Thigh, Glute

Forward Lunges

Starting Position

Stand with your feet about 6 inches apart from each other toes pointed forward.

Action

INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.

EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.

Special Instructions

Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.

Muscles Worked: Quads, Glutes