Stability Ball Challenge: Day Two

Ok, I’ll admit it, day one kicked my ass.  I had to modify those jack knifes to regular sit ups with the ball and my cobra was more of a sphinx because I needed to keep my hands on the ball.  So that brings up the topics of goals.  By the end of this challenge, I will own those jack knifes and those cobras. 

On to today’s challenge…

Today we’re going to focus on our legs and give our belly’s a rest.  Again, all you’ll need is your stability ball and your yoga mat.  Our exercises are single leg lefts, lateral leg lifts and leg lifts in plank.  (Sorry about the lack of diagrams, still working that out!!!)

Work your way up to 4 sets of 10 reps in a circuit.

Single Leg Lifts

Roll your ball under your back with your feet flat on the floor and your knees at a 90 degree angle.  Straighten one leg and drop it slowly to floor.  Lift that same leg up toward the ceiling.  Drop it slowly toward the floor.   Do 10 reps on each side.

Lateral Leg Lifts (do 10 reps on each side)

Drop to your knees and place your ball next to you on your mat.  Rest your elbow and forearm closest to your ball on the stability ball and your other hand on the ball for extra stability if needed.  Extend your leg furthest away from your ball out to the side.  Raise your extended leg to the side, squeezing those glutes as you do then slowly lower it back to the floor.  Do 10 reps on each side.

Leg Lifts in Plank.

Roll your stability ball under your shins and hold your arms in plank.  Squeeze your glutes and raise one leg off the ball, raising it up as high and you can.  Slowly lower back to the ball and repeat.  Do 10 reps on each side.

Work your way up to 4 sets of 10 reps of this exercise.  See you tomorrow!!!!