Our Stability Ball Workout Series continues this week with side leg lifts and side stretches. Here is a quick refresher on our previous moves and combinations:
Week one: Ball squats and forward extensions.
Week two: Rotations and pectoral and hip flexor stretches.
Week three: Sit-ups and back stretches.
Week four: Ball push-ups and spinal stretching.
Week five: Back extensions and lumbar stretches.
Move One: Side leg lift
What It Does: Strengthens the obliques, extensors, and hips.
How To Do It: Kneeling on your left knee with the ball at your left side, extend your body over the ball with your left palm to the floor for support. Extend the right arm over your head and also extend your leg. When you are ready and stable, inhale and lift your right leg up, attempting to bring your right palm to the knee. Exhale on the touch. Then Inhale and release the leg back over the ball. Repeat 12 times and then switch sides.
Move Two: Side stretch
What It Does: Stretches the hips, back, rib cage intercostals, and trapezius.
How To Do It: After your side leg lift, release to the starting position and then lower your head down, extending the arm away from you for a deeper stretch. Inhale and exhale 3-5 times. Then, to stretch the traps and neck, inhale and lower your right arm down towards your leg; let your head drop. The weight of your head creates a wonderful stretch for the neck.