How to Do a Double Leg Stretch With an Exercise Ball

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This exercise is a slightly more complicated workout, but it is a great one for your legs and abs.



Method 1
Getting in the Starting Position

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    Lie on a yoga mat on your back with your palms facing in towards your body.
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    Put your feet on top of an exercise ball so that your knees are bent and the bottoms of your feet are resting on the ball.
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    Lift your head and shoulder blades off the floor.

Method 2
Performing the Exercise

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    Straighten your legs, rolling the ball away from you so that your calves are resting on the ball.
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    Simultaneously raise your arms straight over your head so that your elbows lie next to your ears. Keep the rest of your torso flat along the ground, then slowly roll the ball back towards you to rest in the starting position again.

Method 3
Advanced Version

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    Before rolling your ball away from you, take one leg off the ball and bring it towards your chest. Complete the exercise.
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    On the next repetition, switch your legs.

Method 4
Frequency

  1. 1
    Do 10 repetitions of this exercise per set. Repeat until you have done 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Things You'll Need

  • Exercise ball
  • Yoga mat

Article Info

Categories: Leg Strengthening Exercises