Medicine ball thigh circle exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball thigh circle )

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Name of exercise  Resist knee thigh circle stepping w/Medicine Ball
Other names of exercise Medicine ball thigh circle
Description of exercise The medicine ball thigh circle exercise is a dynamic and challenging workout that targets the muscles in the thighs, hips, and core. To perform this exercise, you will need a medicine ball and a flat surface. Begin by standing with your feet shoulder-width apart and holding the medicine ball in front of your chest with both hands. Keeping your back straight, lift one leg off the ground and make small circles with the medicine ball in a clockwise direction. After completing a set number of repetitions, switch directions and continue with the other leg. This exercise helps improve balance, stability, and strength in the lower body while also engaging the core muscles.
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
  • Hold ball in right hand in front of body.
  • Begin high knee stepping and move ball under right thigh into left hand as right thigh raises up.
  • As left thigh lifts up move ball under left thigh and into right hand.
  • Repeat.
  • Repeat series in other direction.

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    Video Tutorial

     

    Body Part Abdominal, Hip, Knee, Ankle & Foot, Shoulder, Elbow & Wrist, Hand, Entire Body
    Type of Muscles Gluteal, Deltoid, Biceps, Forearm, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Horizontal Adduction
    Type of Action Rotation, Circumduction, Flexion, Extension

    Benefits of exercise

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

  • Increased leg and hip strength
  • Improved balance and stability
  • Enhanced coordination
  • Strengthened core muscles
  • Increased flexibility
  • Improved range of motion
  • Improved posture
  • Engaged glute muscles
  • Improved overall lower body strength
  • Improved athletic performance

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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 thigh circle exercise should be avoided if you have any injuries or pain in your hips, thighs, or lower back. This exercise puts a lot of strain on these areas and can worsen existing injuries. It is also not recommended for pregnant women or individuals with balance issues as it requires a certain level of stability and coordination. If you have any medical conditions that affect your ability to perform physical activities, it is best to consult with a doctor before attempting this exercise. Additionally, if you experience any discomfort or pain during the exercise, stop immediately and seek medical advice. It is always important to listen to your body and avoid any exercises that may cause harm.

    • 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 medicine ball that is appropriate for your fitness level
  • Keep your core engaged throughout the exercise
  • Maintain proper form and technique
  • Avoid locking your knees
  • Start with small circles and gradually increase the size
  • Keep your movements controlled and avoid jerking motions
  • Do not hold your breath, remember to breathe
  • Stop immediately if you feel any pain or discomfort
  • Cool down and stretch after completing the exercise

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee pain
  • Hip pain
  • Lower back pain
  • Muscle weakness
  • Balance problems

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    Frequently asked questions

     

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