Exercise of the Week- 12.14.15
Stability Ball Knee Tuck with Reverse Leg Lift
This exercise is great for improving your strength, balance, and stability. This is a unique way to implement more variety into your routine and challenge your muscle groups. It helps strengthen many muscle groups including your abdominals, low back, glutes, quads, hamstrings, shoulders, biceps, and triceps. If this exercise is too challenging, refer to my post on "stability ball plank with leg lifts." Placing the ball of your foot on the ball makes this exercise more challenging and forces you to engage your core to keep the ball from moving. The reverse leg lift strengthens the glutes. It also enhances balance and the synergy between upper and lower body. Add a push up between reps to challenge your upper body strength!
1) Lie on your stomach on the stability ball and walk your hands out until the ball is under the top of your feet.
2) Once you are steady, place the balls of your feet on the ball and remain in plank position.
3) Brace your core muscles and lift one leg off of the stability ball to do a reverse leg lift and squeeze your glutes at the top.
4) Lower your leg down toward the stability ball, bring the same leg's knee to your chest.
5) Slowly bring your leg back toward the stability ball leaving your leg a little higher than the ball and perform a push up.
4) Repeat for 10 reps before switching to the other leg.
5) Try 3 sets of 10 on each side.