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Hamstring Curl w/ Leg Lift: What To Do: Three sets of 10 reps on each leg. Set Up: Lie faceup on the floor with your arms at your sides, heels on top of a stability ball. Lift your hips from the floor and raise one foot from the ball, pointing your toes to the ceiling, [A] then bend your opposite knee to draw the ball in toward you [B]. Action: Slowly lower your raised leg until it is an inch or two from the surface of the ball [C]. Raise your leg back up and repeat. When your set is through, repeat with your other leg.
Stability-ball bridge. Works your glutes, make sure you are comfortable using the stability ball bc you dont want to have an accident and injure yourself. while trying to get fit. Raise your hips off the floor until you form a straight line with your body. At the top position squeeze your glutes then return to initial position. 3 sets of 12.
Split Squat with Ball- Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball [A]. (Have a friend hold it steady if you are having trouble getting your balance.) Bend your front knee to lower your body toward the ground [B]. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball. Do 3 sets of 8-10 reps on each leg.
Stability-ball Bridge w/ Leg Circles: What To Do: Three sets of 20 reps (10 circles in each direction) on each leg.Action: Set Up: Lie on a mat with your heels resting on top of a stability ball [A]. Action: Slowly lift your hips from the ground until your body forms a straight line [B].Next, raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat.