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Double Leg Stretch on a Gym Ball

IntermediateBalanceTier T3

You sit balanced on top of a gym ball. You breathe out, raise both arms overhead, and lift your right leg just off the floor. Then you lower them and repeat with your left leg.

Targets: Hip

Stop if

Stop if you feel dizzy or unwell at any time, and speak to a health professional if symptoms continue. Avoid pain.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

stability_ball

Home Options

  • stability ball

Dosage

2

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Find neutral spine on the ball before starting: sit tall on top of the ball with the pelvis level, and keep that neutral spine throughout the exercise.
  1. A woman sitting upright on a large gym ball with both arms reaching straight overhead and her right foot lifted a little off the floor, her left foot still flat on the floor.

    Step 1 of 3

    Sitting balanced on the ball, exhale and raise both arms overhead while lifting your right leg to hover just off the floor.

  2. The same woman sitting upright on the gym ball with both arms reaching straight overhead and her left foot lifted a little off the floor, her right foot now flat on the floor.

    Step 2 of 3

    Lower your arms and right foot, then exhale, raise both arms overhead again and lift your left leg to hover just off the floor.

  3. A woman sitting upright on a large gym ball with both arms reaching straight overhead and her right foot lifted a little off the floor, her left foot still flat on the floor.

    Step 3 of 3

    Sitting balanced on the ball, exhale and raise both arms overhead while lifting your right leg to hover just off the floor.

Breathing

  • Inhale to prepare, then exhale as you raise the arms overhead and lift the leg to hover.

Safety Information

These exercises aim to be safe at any stage of pregnancy. Stop and speak to a health professional if you feel dizzy or unwell at any time. Avoid pain. Try to maintain activation of the transverse abdominis and pelvic floor muscles and keep a neutral pelvic alignment during all exercises; keep that neutral spine throughout. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.