Swiss Ball Leg Curls
Description
This is a great exercise that can be done with little equipment. All that is required is an exercise ball. Since the movement requires a lot of stability and balance, beginners may find it difficult to execute due to their lack of body awareness.
Execution
- Lie with your back to the ground and place your heels on top of the center of the exercise ball. Position arms straight out to the sides. (Your body position should be similar to the letter T)
- Squeeze buttocks and raise hips off the ground until an alignment is reached between your ankles, knees and hips.
- Exhale, flex knees and draw heels towards you. The ball will also roll in your direction.
- Inhale, extend legs and return to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
Increasing the size of the exercise ball will increase the range of motion and the need for balance which makes the movement more difficult.
Moving the arms closer to the sides from the T position will also increase the demand for additional stability and balance.
If a partner is available, additional resistance can be added by wrapping a resistance band around the feet and getting your partner to pull and increase the resistance.
Raising one leg and performing the movement with the other, will increase both the resistance the need for stability and balance.