Leg Twist - Fitness Ball Lying
Recommendations: 1-3 Sets, 15-20 Reps
Beginner Quads Glutes Hamstrings Calves Strength Fitness Ball Gym Home
Purpose: This exercise tones and shapes the quads.
Benefits: It is a good exercise to tone and shape the thigh.
Lie on an exercise mat. Place a fitness ball between your ankles. Lift your legs (with the fitness ball between them) overhead, ensuring that your glutes are off the floor. This is the starting position. Move the fitness ball to the right side (ball moves clockwise). Exhale during this movement. Pause for 2-5 seconds. Keep your glutes off the floor as you squeeze. Move the fitness ball back to the starting position (ball moves counter-clockwise). Inhale during this movement. Do not drop the ball. Keep your glutes off the floor until all repetitions have been completed. Repeat for the recommended number of repetitions. Move the fitness ball to the left side (ball moves counter-clockwise). Exhale during this movement. Pause for 2-5 seconds. Keep your glutes off the floor as you squeeze. Move the fitness ball back to the starting position (ball moves clockwise). Inhale during this movement. Do not drop the ball. Keep your glutes off the floor until all repetitions have been completed. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Lie on an exercise mat, legs straight and overhead with a fitness ball between them.
Lie on an exercise mat. Place a fitness ball between your ankles. Lift your legs (with the fitness ball between them) overhead, ensuring that your glutes are off the floor. This is the starting position.
Step 2
Move the fitness ball to the right. Pause briefly.
Move the fitness ball to the right side (ball moves clockwise). Exhale during this movement. Pause for 2-5 seconds. Keep your glutes off the floor as you squeeze.
Step 3
Return to the starting position with legs overhead and glutes off the floor.
Move the fitness ball back to the starting position (ball moves counter-clockwise). Inhale during this movement. Do not drop the ball. Keep your glutes off the floor until all repetitions have been completed. Repeat as required.
Step 4
Movee the fitness ball to the left. Pause briefly.
Move the fitness ball to the left side (ball moves counter-clockwise). Exhale during this movement. Pause for 2-5 seconds. Keep your glutes off the floor as you squeeze.
Step 5
Return to the starting position with legs overhead and glutes off the floor.
Rotate the fitness ball back to the starting position (ball moves clockwise). Inhale during this movement. Do not drop the ball. Keep your glutes off the floor until all repetitions have been completed. Repeat as required.