Leg Circles
Leg Circles will improve your balance, body integration, hip flexibility, rhythm and strengthen your torso.
Procedure:
Start flat on your back. Lie flat on your back, arms out straight, palms flat on the floor. Place your heels in the center of the exercise ball, legs slightly bent at the knees.
Initiate the movement by pushing one heel into the ball, drawing the heel toward the hips. Lift your buttocks off the ground as your left leg lifts straight up off the ball and points to the ceiling. It should feel as if your leg is suspended from the ceiling. Make small circles clockwise, then counterclockwise. Make large clockwise circles, trying to bring the circling leg as close to the floor as possible. Make large counterclockwise circles. Repeat, using the other leg.
Variation: Wear 3-6 lb. ankle weights during this exercise.
Tips:
Keep your hands pressed firmly into the ground throughout the exercise.
Required Equipment:
Exercise Ball
Optional Equipment:
Ankle Weights
Focus:
Balance
Body Awareness
Rhythm and Timing
