One Leg Lift
Seated on ball, tall and lengthened, spine in a neutral position, neither arched nor flattened. Feet flat on the mat, hip-distance apart. Hands behind head with no tension in shoulders or neck.
|To prepare, inhale...|
|exhale||keep torso in an upright position and lift one foot off mat, maintaining balance on ball|
|inhale||return foot to mat Complete 3-5 repetitions on each side, alternating.|
Complete 3-5 repetitions on each side, alternating
When balance can be maintained with one leg lifted, rotate the torso toward the lifted leg before returning it to the mat.
Target Muscles: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques isometrically to maintain neutral, hip flexors concentrically on one leg lift, eccentrically on lower; scapular stabilizers
Modification: contralateral internal and external obliques to rotate spine.
- challenge control and balance while rotating spine
- keep spine vertical during rotation, and pelvis vertical throughout
- ensure engagement of transversus abdominis throughout
- avoid creating tension in shoulders and neck
Working on a Stability Ball requires more engagement of the core muscles of the torso. The unstable nature of the ball helps develop balance and proprioceptive awareness.
For the latest research, statistics, sample classes, and more, "Like" IDEA on Facebook here.
© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.
- Abdominals/Core Conditioning
- Body Image
- Boot Camp
- Cardiovascular Training
- Career Issues
- Client Advice
- Client Handouts
- Coaching/Lifestyle Coaching
- Consumer Education
- Continuing Education/CECs/Home Study
- Corrective Exercise
- Disabilities and Diseases
- Fitness Handouts
- Government Initiatives
- Group Fitness
- Health Clubs/Fitness Facilities
- Inactive Market/Inspire the World to Fitness
- Industry Issues/Trends
- Injuries/Injury Prevention
- Legal Issues
- Marketing and Sales
- Medicine/Medical Profession
- Nutrition/Healthy Eating
- Personal Trainer Institute West 2013 Blog
- Personal Training
- Program Design
- Program Trends
- Research/Exercise Science
- Sample Classes
- Sample Workouts/Program Design
- Self Improvement
- Special Populations
- Strength Training
- Technology/World Wide Web
- Weight Management
- Women/Women's Health Issues
IDEA Fit Tips
|Extreme Interval Training
In this course you'll learn goal-focused intervals and over 50 dynamic exercises and drills to create extensive and intensive training formats.
|Cut to the Core
This is a raw, unedited video filmed live at the 2009 IDEA World Fitness Convention™. Cut to the Core is packed full of core-focused exercises that aim to improve the way you look, feel and live.
|September 2011 IDEA Fitness Journal Quiz 4: Plyometric Training
This continuing education quiz is an in-depth look at plyometric training. Plyometric exercises—jumping, bounding, hopping, arm pushing, and catching and throwing weighted objects such as machine balls—are movements that involve rapid eccentric and concentric muscle actions.