Have A Ball (May/June 2011)

Exercise 1: Single Leg Circle
Exercise 1: Single Leg Circle
Exercise 1: Single Leg Circle
Exercise 1: Single Leg Circle
Exercise 1: Single Leg Circle
Exercise 2: Double Leg Stretch
Exercise 2: Double Leg Stretch
Exercise 2: Double Leg Stretch

Exercise 1: Single Leg Circle

Step 1/5

Lie on your back with your legs straight and your heels resting on the ball. Keep your heels together and your feet turned out. Lay your arms flat at your sides, palms down.

Exercise 1: Single Leg Circle

Step 2/5

Tighten your abs and glutes to push your hips up into a bridge.

Exercise 1: Single Leg Circle

Step 3/5

Lift one leg off the ball with a relaxed foot. Circle your leg clockwise five times, then counterclockwise five times.

Exercise 1: Single Leg Circle

Step 4/5

Slowly lower your leg onto the ball.

Exercise 1: Single Leg Circle

Step 5/5

Lower your hips to the floor, rolling through your back one vertebra at a time. Rest for one breath, then repeat the circuit on your other leg.

Exercise 2: Double Leg Stretch

1/3

Lie on your back with your knees bent and pulled in to your chest. Hold the ball on top of your knees with both hands, keeping your arms straight. Lift your head and shoulders off the ground.

Exercise 2: Double Leg Stretch

Step 2/3

Inhale and lift your arms overhead at a 45-degree angle. Simultaneously extend your legs at a 45-degree angle, pointing your toes and squeezing your legs together. Hold for one breath.

Exercise 2: Double Leg Stretch

Step 3/3

Inhale as you slowly return your arms and legs to the starting position, then exhale. Repeat eight times.

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