How to Do a Lying Leg Rotation With an Exercise Ball

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This exercise is a great workout for your obliques. Try the exercise without the ball first until you get used to the exercise, then add the ball in.

Method 1
Getting in the Starting Position

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    Lie on a yoga mat on your back.
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    Bring your arms out to your side at shoulder height and bend your legs so that your thighs are perpendicular to your body.
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    Hold your exercise ball in between your knees. Your calves should be parallel to the floor.

Method 2
Performing the Exercise

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    Press your shoulder blades into the floor and lower your legs and the exercise ball towards your right. Your hips should roll along with your body, but try to keep the rest of your torso on the floor.
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    Slowly, with control, pull your knees back to your original center position.
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    Repeat the exercise on the other side for the desired number of repetitions.

Method 3
Advanced Version

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    Hold the ball between your calves and straighten your legs as you hold them raised up at a 45 degree angle away from the floor. Perform the exercise with your legs straight.

Method 4
Frequency

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    Do 10 repetitions of this exercise per set. Repeat until you have done 3 sets.
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    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Things You'll Need

  • Exercise ball
  • Yoga mat

Article Info

Categories: Personal Fitness