Do Leg Lifts With an Exercise Ball

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	#*Wear shoes while doing this to make it easier to keep the ball stable.		#*Wear shoes while doing this to make it easier to keep the ball stable.
	#Raise your feet up while squeezing the exercise ball between your calves. Activate your core and inner-thigh muscles to lift both of your feet up off of the floor and place each foot on opposite sides of the ball. Squeeze the exercise ball between your calves. Keep your legs straight as you squeeze it. Continue raising the ball until it’s above your hips<ref>http://bit.ly/2Z1OWFB>		#Raise your feet up while squeezing the exercise ball between your calves. Activate your core and inner-thigh muscles to lift both of your feet up off of the floor and place each foot on opposite sides of the ball. Squeeze the exercise ball between your calves. Keep your legs straight as you squeeze it. Continue raising the ball until it’s above your hips<ref>http://bit.ly/2Z1OWFB>
−	#*Leave your arms flat on the floor with your palms facing downward throughout the entire motion. If you struggle to keep your back flat on the floor, you can put your arms under your glutes to brace yourself.	+	#*Leave your arms flat on the floor with your palms facing down throughout the entire motion. If you struggle to keep your back flat on the floor, you can put your arms under your glutes to brace yourself.
	#*Use your thigh muscles to keep your feet tight around the other side of the ball.		#*Use your thigh muscles to keep your feet tight around the other side of the ball.
−	#Lift the ball into the air above your hips and hold it. Keep your back flat against the ground and use your calf and thigh muscles to raise the ball above your hips. Lift it slowly and keep your legs as straight as possible while you raise it.<ref>http://bit.ly/2Z3ttMj>	+	#Lift the ball into the air above your hips and hold it. Keep your pelvis in a neutral position and use your calf and thigh muscles to raise the ball above your hips. Lift it slowly and keep your legs as straight as possible while you raise it. If you cannot keep your legs straight without arching your back, bend your knees to work up your strength.<ref>http://bit.ly/2Z3ttMj>
−	#Stop when your hips reach a 90-degree angle and lower the ball. Once the ball is raised right above your hips, hold it there for 1-3 seconds. Then, slowly lower your legs while keeping them straight. Stop moving your legs just before the ball reaches the ground and repeat each movement.<ref>http://bit.ly/2Z3ttMj>	+	#Stop when your thighs reach a 90-degree angle and lower the ball. Once the ball is raised right above your hips, hold it there for 1-3 seconds. Then, slowly lower your legs while keeping them straight. Stop moving your legs just before the ball reaches the ground and repeat each movement.<ref>http://bit.ly/2Z3ttMj>
	#*Count 1 repetition for each time you raise and then lower the ball. Do 8-12 repetitions per set, and 3 sets per workout. Do this 3-4 times a week for best results.		#*Count 1 repetition for each time you raise and then lower the ball. Do 8-12 repetitions per set, and 3 sets per workout. Do this 3-4 times a week for best results.
−	#*It’s okay if you can’t make it to 8 reps at first! All you need to do is keep exercising consistently and your results will improve over time.	+	#*It’s okay if you can’t make it to 8 reps at first! Try bending your knees when you first start and work to straightening them out over time.
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	===Doing Prone Leg Lifts===		===Doing Prone Leg Lifts===
	#Get on your knees and roll your chest forward over the ball. Brace yourself on the other side of the ball by laying the palm of each hand flat against the floor on opposite sides of the ball. It will look like you’re about to do a push-up with an exercise ball in between you and the ground.<ref>https://youtu.be/sMaCKOKY2f0?t=19</ref>		#Get on your knees and roll your chest forward over the ball. Brace yourself on the other side of the ball by laying the palm of each hand flat against the floor on opposite sides of the ball. It will look like you’re about to do a push-up with an exercise ball in between you and the ground.<ref>https://youtu.be/sMaCKOKY2f0?t=19</ref>
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	#*How high you lift your legs is dependent upon how flexible you are. Don’t raise your legs so high that you’re physically in pain.		#*How high you lift your legs is dependent upon how flexible you are. Don’t raise your legs so high that you’re physically in pain.
	#Lower your legs back to their original position. Keeping your legs as straight as possible, lower them back to where you started to complete 1 repetition. Take a breath and then repeat each step. Do 8-12 repetitions and then lower your knees to the ground for a break. Do 3 sets per workout, 3-4 times a week for best results.<ref>https://youtu.be/sMaCKOKY2f0?t=45</ref>		#Lower your legs back to their original position. Keeping your legs as straight as possible, lower them back to where you started to complete 1 repetition. Take a breath and then repeat each step. Do 8-12 repetitions and then lower your knees to the ground for a break. Do 3 sets per workout, 3-4 times a week for best results.<ref>https://youtu.be/sMaCKOKY2f0?t=45</ref>
−	#*Feel free to shift the weight from one hand to the other to keep yourself stable as you perform this exercise.	+	#*If you want an easier workout, try lifting one leg at a time while your knee is bent. Slowly work up to switching your legs after 8-12 reps before trying to raise both of your legs together.
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	===Using the Exercise Ball for Leg Curls===		===Using the Exercise Ball for Leg Curls===
−	#Lay on your back and place your feet on top of the exercise ball. With your legs bent at a 90-degree angle, place your heels on top of the exercise ball. Spread your feet so that they’re shoulder-width apart. Brace yourself by laying your arms flat at your side with the palms facing the floor.<ref>https://youtu.be/XkESHgkTdFw?t=11</ref>[[Image:Do Leg Lifts With an Exercise Ball Step 4.jpg|center]]	+	#Lay on your back and place your feet on top of the exercise ball. With your legs bent at a 90-degree angle, place your heels on top of the exercise ball. Spread your feet so that they’re shoulder-width apart. Brace yourself by laying your arms flat at your side with the palms facing the floor.<ref>https://youtu.be/XkESHgkTdFw?t=11</ref>[[Image:Do Leg Lifts With an Exercise Ball Step 4.jpg|center]]
	#*Wear shoes while doing leg curls to keep your ankles from twisting or rolling off of the exercise ball.		#*Wear shoes while doing leg curls to keep your ankles from twisting or rolling off of the exercise ball.
	#*Put a yoga or workout mat underneath you if you don’t have a soft floor.		#*Put a yoga or workout mat underneath you if you don’t have a soft floor.
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	#Roll the ball away again and repeat each step. Count 1 repetition for each time that your knees return to a 90-degree angle. Do 8-12 repetitions before lowering your back to the floor for a break. Do 8-12 repetitions per set, and 3 sets per workout. Do this 3-4 times to get consistent results.<ref>https://youtu.be/XkESHgkTdFw?t=19</ref>		#Roll the ball away again and repeat each step. Count 1 repetition for each time that your knees return to a 90-degree angle. Do 8-12 repetitions before lowering your back to the floor for a break. Do 8-12 repetitions per set, and 3 sets per workout. Do this 3-4 times to get consistent results.<ref>https://youtu.be/XkESHgkTdFw?t=19</ref>
	===Performing a Sideways Leg Lift===		===Performing a Sideways Leg Lift===
−	#Lay on your side with the exercise ball in between your feet. Use your calves and your shoes to grip the exercise ball between your feet. Using the arm that is closest to the floor, bend your elbow at a 90-degree angle and lay your forearm out so that it’s perpendicular to your spine. This will keep your frame stable as you raise the ball.<ref>https://youtu.be/Vv00mEcIQUM?t=4</ref>[[Image:Do Leg Lifts With an Exercise Ball Step 10.jpg|center]]	+	#Lay on your side with the exercise ball in between your feet. Use your calves and your shoes to grip the exercise ball between your feet. Using the arm that is closest to the floor, bend your elbow at a 90-degree angle and lay your forearm out so that it’s perpendicular to your spine. This will keep your frame stable as you raise the ball.<ref>https://youtu.be/Vv00mEcIQUM?t=4</ref>[[Image:Do Leg Lifts With an Exercise Ball Step 10.jpg|center]]
	#*Wear shoes while performing this exercise. They will give you some traction to keep the ball still while you lift it.		#*Wear shoes while performing this exercise. They will give you some traction to keep the ball still while you lift it.
	#*Put a yoga or workout mat underneath you so that your side doesn’t get sore.		#*Put a yoga or workout mat underneath you so that your side doesn’t get sore.

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