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Target Muscles: Hamstrings and Core (Lower Back & Abdominals).
Begin by laying on the floor with the ball under your lower legs, and place your hands on the floor by your sides. Lift your hips off the floor until your body is straight, then raise one leg off the ball, as shown, whilst maintaining your balance.
Then slowly, ensuring you keep your leg in the air, use the other leg to roll the ball in towards you and then back out again. Repeat for the required number of reps, and then perform with the other leg.
As with most ball exercises, the use of the ball increases the muscle utilisation because of its balance and stabilising requirements. This exercise however, is a more advanced exercise than the standard hamstring on ball curl due to the isolation of a single leg at a time. It works more intensely on the back of your upper legs whilst maintaining great engagement of your core.