6
LEG LIFT LYING
– (lateral)
Leg muscles, especially thighs and buttocks
Starting position: lateral
1. Lower arm rests on floor at a right angle.
Rest other arm on the balance ball.
Legs, outstretched and parallel toes are
pulled up.
2. Slowly raise upper leg 20-30 cm, lower
again.
3. Change sides and repeat exercise.
Legs and upper body are in alignment when
starting. Keep back straight. Pelvis may not tilt
forward and backward.
PUSH-UP
Arm, muscles, especially upper arm
Starting position: kneeling
1. Place the half dome side of the balance
ball on the floor.
2. Start by kneeling in front of the balance
ball. Hold onto the base edge. Wrists
must be in line with shoulders and elbows
outstretched.
3. With your weight resting on your toes
stretch your legs.
4. Slowly bend arms and lower the upper
body. Hold briefly.
5. Stretch arms and raise upper body. Hold
briefly.
6. Repeat exercise.
Legs and upper body are in alignment when
starting. Keep back straight and the balance ball
centred and stable.
