![background image](http://html1.mh-extra.com/html/insportline/10972/10972_user-manual_2069050005.webp)
5
LEG LIFT WHILE STANDING
Balance, Coordination leg muscles, especially
thighs and buttocks
Starting position: standing
1. Find a stable position on the top of the
ball.
2. Shift weight to one leg, raise arms
(shoulder height) to the outside for
support.
3. Spread and extend other leg to the
outside and lower again.
4. Change legs and repeat.
Keep your body upright.
SQUATS
Leg muscles, especially front and thighs
Starting position: squatting
1. Centre on the balance ball and keep
weight on heels.
2. Slowly lower buttocks and at the same
time move arms (at shoulder height) to
the front.
3. Keep low position for a short time, raise
and retract arms.
4. Repeat.
Knees may not extend beyond toes. Keep back
straight.