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Swiss Ball Leg Lifts

August 31st, 2009 No Comments

Swiss Ball Leg Lifts

Francesca’s Swiss Ball pike might be a little too challenging on your upper body and/or back.

Here’s an intermediate alternative crunch using the swiss ball.

Setup:

  • Grasp the ball (the bigger it is the harder it will be) tightly between your feet.
  • Place your hands under your lower back if you need them for support.
  • Engage your abs by pulling your navel towards your spine and then flatten your back to the ground.

Form:

  • Abs always in. Back always flat.
  • Breathing is important to get deep into your core.

Movement:

  1. Start with your legs perpenticular to the floor.
  2. SLOWLY lower your straight legs to the floor.
  3. Pause when your feet are 2 inches from the ground.
  4. With your abs, pull you legs back up.  As your raise them, exhale strongly and pull your abs in tighter.

Levels:

  • Level 1 – shoulders against the ground and only lower your legs to 45 degrees
  • Level 2 (pictured) – raise your shoulder blades off the floor
  • Level 3 – your hands go straight behind your head and grab the ball from your feet.  Lower down with the ball in your hands, then pass it back to your feet.