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Insider's Guide to Stability Balls

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4. Elevated Leg Curl

Targets back, glutes, hamstrings, calves

Lie on the floor with your heels on the ball and arms a few inches away from sides, palms down. Lift hips off the floor and extend legs with knees soft. Bend knees and pull heels toward your butt, rolling the ball in. Hold for 1 breath, then extend your legs and lower your hips. Work up to 3 sets of 10 to 12 reps.

Challenge yourself: Do the move with just your right leg for 10 reps; switch sides. Do 3 sets. For an extra challenge, keep hips elevated throughout the set.

Next:  5. Ball Push-Up


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dbbdzzydb wrote:

my? ifi'm doing resistance weights for biceps and triceps is it possible to gain musle weight?????

3/12/2010 07:48:40 AM Report Abuse
wschultz208 wrote:

don't you have any exercises for people with back and neck injuries......I can't do hardly any of these

3/10/2010 12:55:04 PM Report Abuse
kolivecrona wrote:

@ tweetylc13 - i think you are meant to rest your non moving legs ankle on top of your moving legs knee(lower thigh), that way you are balancing with one leg and it makes you have to engage your core more. Hope that made sense.

3/10/2010 12:48:05 PM Report Abuse
tweetylc13 wrote:

How can you do it with just one leg for the challenge? Where do you place non-moving leg?

3/10/2010 11:47:15 AM Report Abuse

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