Coach Rozy –

Wednesday Exercise of the WEAK:

Stability Ball Leg Lift and Touch

by
Nate Christensen – Coach Rozy Performance Intern

The exercise this week is a great exercise for working the abdominals with just a stability ball! The stability ball leg lift and touch is very similar to a “V” reach through. This exercise is great for building core strength in the abdominal region (stomach).

The Setup:

Find adequate space on the floor. Make sure to use a towel or exercise mat to perform the exercise on if the surface is hard or uncomfortable.

Lie on your back and position your legs at a 45 degree angle off the ground with a ball between your legs.

The Exercise

Keeping your legs at the consistent 45 degree angle, reach for the ball with both hands and touch in any spot on the ball. When you reach, your upper back should come off the ground.

After touching the ball, go all the way back to the starting position and then repeat step one touching a different part of the ball.

Repeat, touching a different part of the ball each time.

Note: This exercise can also be done with any type of ball. For more difficulty, use a heavier ball such as a medicine ball. If using a medicine ball or basketball, hold it between your calves just below your knees.

Sets and Reps

For beginners, perform 1 – 2 sets of 15 reps.

Once 10 reps becomes easy add 1-2 more sets or add 5 reps per set.