Medicine ball leg lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball leg lift )

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Name of exercise  Resist lumbar flx supine reverse curl w/Medicine Ball
Other names of exercise Medicine ball leg lift
Description of exercise The medicine ball leg lift exercise is a core strengthening exercise that targets the abdominal muscles. It involves lying on your back with your legs extended and a medicine ball between your feet. From this position, you lift your legs off the ground while keeping the ball in place, and then lower them back down. This movement engages the lower abdominal muscles, as well as the hip flexors and lower back. It also requires stability and control to keep the ball from dropping. This exercise can be modified by using a lighter or heavier medicine ball, or by adding a twist to the side while lifting the legs. It is a great way to improve core strength, stability, and balance.
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 with knees slightly bent with ball between ankles.
  • Lift legs upward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Quadriceps
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Abduction, Flexion, Extension

    Benefits of exercise

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

  • Core strength
  • Improved balance
  • Increased flexibility
  • Strengthened leg muscles
  • Improved coordination
  • Engages multiple muscle groups
  • Can be modified for all fitness levels
  • Enhances athletic performance
  • Improves posture
  • Versatile exercise option

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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

  • Medicine ball leg lifts can be a great exercise for strengthening the core and lower body muscles. However, there are certain situations where it may be best to avoid this exercise.Recent injury: If you have recently injured your lower back, hips, or legs, it is best to avoid this exercise until you have fully recovered. The added weight of the medicine ball can put extra strain on these areas and hinder the healing process.
  • Unstable surface: Performing this exercise on an unstable surface, such as a balance ball, can increase the risk of injury. It is best to perform this exercise on a stable surface to maintain proper form and reduce the risk of falling.
  • Lack of core strength: This exercise requires a strong core to maintain stability and control. If you have a weak core, it is best to start with simpler core exercises before attempting medicine ball leg lifts.
  • Pregnancy: Pregnant women should avoid this exercise, especially in the later stages of pregnancy. The added weight and strain on the abdominal muscles can be harmful to both the mother and baby.
  • Pre-existing medical conditions: If you have any pre-existing medical conditions such as herniated discs, osteoporosis, or arthritis, it is best to consult with a doctor before attempting this exercise. They can advise you on modifications or alternative exercises that may be more suitable for your condition.In conclusion, while medicine ball leg lifts can be a beneficial exercise, it is important to listen to your body and avoid this exercise if you have any injuries, weak core muscles, or pre-existing medical conditions. Always consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a suitable weight for your fitness level
  • Keep your core engaged throughout the exercise
  • Maintain proper form and technique
  • Do not arch your back or strain your neck
  • Breathe properly during the exercise
  • Start with a low number of repetitions and gradually increase
  • Stop immediately if you feel any pain or discomfort
  • Use a stable surface to perform the exercise
  • Do not overexert yourself and take breaks as needed.

    • Helpful in Diseases

  • Muscle weakness
  • Muscular dystrophy
  • Parkinson’s disease
  • Multiple sclerosis
  • Spinal cord injury
  • Stroke
  • Cerebral palsy
  • Fibromyalgia
  • Osteoporosis
  • Arthritis

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    Frequently asked questions

     

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