Ball leg lift/chest throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball leg lift/chest throw )

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Name of exercise  Resist leg lift chest throw supine w/Medicine Ball
Other names of exercise Ball leg lift/chest throw
Description of exercise The ball leg lift/chest throw exercise is a full-body workout that targets the core, legs, and chest muscles. To perform this exercise, lie on your back with your legs straight and hold a medicine ball in your hands. Lift your legs up towards the ceiling while simultaneously throwing the ball towards the ceiling with your arms. As you catch the ball, lower your legs back down to the starting position. This exercise requires balance, coordination, and strength to effectively engage all the targeted muscles. It can be modified by using a lighter or heavier ball and can be incorporated into a circuit training routine for a challenging and effective workout.
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 on back holding one ball in hands at chest and other ball between ankles.
  • Lift ball with legs and throw other ball upward from chest and catch.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Chest, Abdominal, Hip, Shoulder, Elbow & Wrist, Entire Body
    Type of Muscles Pectoral , Abdominal, Triceps, Forearm, Quadriceps
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Hyperextension

    Benefits of exercise

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

  • Improved core strength
  • Increased shoulder stability
  • Enhanced balance and coordination
  • Strengthened upper body muscles
  • Improved posture
  • Increased power and explosiveness
  • Enhanced athletic performance
  • Improved overall strength and endurance
  • Increased range of motion
  • Improved body control

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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 Ball leg lift/chest throw exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes injuries to the back, shoulders, or chest, as well as any joint pain or instability. Pregnant women should also avoid this exercise, as it puts pressure on the abdominal muscles and can be harmful to the baby. If you experience any pain or discomfort while performing this exercise, it is important to stop immediately and consult with a medical professional. Additionally, if you are new to exercise or have not built up enough strength and stability, it is best to avoid this exercise until you have a solid foundation.

    • Precautions

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

  • Do not let low back arch.

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Chronic obstructive pulmonary disease (COPD)
  • Parkinson’s disease
  • Multiple sclerosis
  • Spinal cord injuries
  • Stroke
  • Cerebral palsy
  • Muscular dystrophy
  • Rheumatoid arthritis

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    Frequently asked questions

     

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