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.
Exercise Ball Squats
Description
Exercise ball squats are both convenient and effective. The minimal equipment requirement allows for the exercise to be performed pretty much anywhere - all you need is an exercise ball and some hand weights. The motion mimics a traditional squat - which is perhaps the most effective exercise that can be done for the lower body. Unfortunately, a lot of people struggle with traditional squats due to either poor body awareness or lower back problems. Exercise ball squats are perfect for such people. Exercise ball squats also make a great stepping stone for beginners going through the progressions to performing traditional barbell squats.
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Execution
- Place appropriately weighted dumbbells on the ground next to you and position an exercise ball between your lower back region and a wall.
- Bend at the legs, pick up the dumbbells and stand erect with weights in hands, back against the ball, feet shoulder width apart and toes pointed slightly outwards.
- Inhale and while leaning into the ball, slowly lower your body until your legs reach a 90 degree angle. If you find that your knee surpasses your toes during the decent, simply step further out and repeat until a position is found that ensures that your knees track over your ankles.
- Exhale and while driving through the heels, extend legs and return back to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Simply performing the movement without additional resistance may provide an adequate level of difficulty for many beginners.
To increase the amount of muscles recruited for the purpose of stabilization, and to increase the resistance and difficulty of the movement, simply perform the exercise using only one leg at a time. This is a very advanced progression and is not recommended for beginner-novice trainees.
Another advanced progression is to perform the movement while standing on an unstable surface. BOSU balance trainers are excellent for this.