Leg Twist - Fitness Ball Lying Alternate

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. Inhale as you pause. 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. Inhale as you pause. Continue moving the fitness ball in a controlled and deliberate manner from right side to left side and back. 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.