Prone ball leg out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone ball leg out )

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Name of exercise  AROM lumbar leg abd prone on Ball
Other names of exercise Prone ball leg out
Description of exercise The prone ball leg out exercise is a challenging and effective workout that targets the muscles in your lower body, including your glutes, hamstrings, and calves. To perform this exercise, you will need an exercise ball and a mat. Begin by lying face down on the mat with your arms extended in front of you and your legs straight. Place the exercise ball under your ankles and engage your core muscles. Slowly lift one leg off the ball and extend it straight behind you, squeezing your glutes as you do so. Hold for a few seconds before returning to the starting position. Repeat with the other leg. This exercise helps to improve balance, stability, and overall leg strength.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down over ball as shown.
  • Raise one leg up, keeping knee straight.
  • Move leg out to side.
  • Hold, lower and repeat with other leg.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back, Gluteal
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Abduction
    Type of Action Abduction, Extension, Dorsiflexion, Plantarflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased core strength
  • Improved balance
  • Enhanced coordination
  • Stronger glutes
  • Toned legs
  • Better posture
  • Improved stability
  • Increased lower body flexibility
  • Engages multiple muscle groups
  • Can be modified for different fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The prone ball leg out exercise is generally considered a safe and effective exercise for strengthening the core and lower body muscles. However, there are certain situations where it may be best to avoid this exercise or modify it to suit individual needs. Firstly, if you have any pre-existing injuries or conditions affecting your lower back, hips, or knees, it is important to consult with a healthcare professional before attempting this exercise. They can advise you on whether it is safe for you to perform and provide modifications if needed.Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and reassess your form or seek guidance from a fitness professional. This exercise may also be unsuitable for pregnant women or those who have recently given birth.In summary, while the prone ball leg out exercise can be beneficial for many individuals, it is important to listen to your body and seek professional guidance if needed to ensure it is safe and effective for you.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Maintain proper back posture, do not allow hips to twist.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Herniated disc
  • Lumbar strain
  • Spondylolisthesis
  • Sacroiliac joint dysfunction
  • Piriformis syndrome
  • Hip osteoarthritis
  • Hip bursitis
  • Iliotibial band syndrome

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    Frequently asked questions

     

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