Leg lifts on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Leg lifts on ball )

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Name of exercise  AROM lumbar alt leg prone on Ball
Other names of exercise Leg lifts on ball
Description of exercise Leg lifts on ball is a core strengthening exercise that targets the lower abdominal muscles and hip flexors. It involves lying on your back with your legs extended and placing a stability ball between your feet. From this position, you lift your legs up towards the ceiling, engaging your core muscles to stabilize the movement. This exercise not only strengthens the core, but also improves balance and stability. It can be modified by bending the knees or increasing the range of motion. Leg lifts on ball is a challenging exercise that can help improve overall core strength and stability.
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 leg up, keeping knee straight.
  • 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 Extenstion
    Type of Action Abduction, Extension

    Benefits of exercise

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

  • Improved core strength
  • Increased balance and stability
  • Improved posture
  • Strengthened abdominal muscles
  • Toned legs and glutes
  • Improved flexibility
  • Increased muscle endurance
  • Reduced risk of injury
  • Can be modified for all fitness levels
  • Can be done at home or in the gym

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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

  • Leg lifts on a ball can be a great exercise for strengthening and toning the core and leg muscles. However, there are certain situations where it may be best to avoid this exercise:Pregnancy: Pregnant women should avoid leg lifts on a ball as it can put pressure on the abdominal muscles and potentially harm the baby.
  • Back or neck injuries: If you have a back or neck injury, leg lifts on a ball can put strain on these areas and worsen your condition.
  • Balance or coordination issues: If you have trouble with balance or coordination, it may be difficult to perform this exercise safely on a ball.
  • Recent surgery: If you have had recent surgery, it is best to avoid leg lifts on a ball until you have fully recovered and have been cleared by your doctor.
  • Dizziness or vertigo: If you experience dizziness or vertigo, performing leg lifts on a ball can make these symptoms worse.It is always important to listen to your body and consult with a doctor or certified trainer before starting any new exercise routine. If you experience any pain or discomfort during leg lifts on a ball, stop immediately and seek medical advice.

    • 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

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Osteoarthritis
  • Rheumatoid arthritis
  • Hip pain
  • Knee pain
  • Ankle pain
  • Plantar fasciitis
  • Achilles tendonitis

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    Frequently asked questions

     

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