Depending on your body position, the lying leg raise works your outer thigh, inner thigh, and abdominal or gluteal muscles. The Fitball, also call a stability ball, Swiss ball, exercise ball or Resist-a-Ball, may add challenge to these exercises by increasing the range of motion and introducing a balance-training element to your workout.
Abs and Legs
The Fitball adds an element of inner thigh work to the traditional leg raise abdominal exercise. Lie supine with your legs extended at a 90-degree angle. Place the Fitball between your lower legs. Prepare for the exercise by breathing in. As you exhale, draw your belly in, squeeze your inner thighs toward each other and lower your legs toward the floor. Only lower your legs as far as you can without arching your lower back from the floor. If you have tight hip flexors or a tense lower back, perform the exercise with your knees slightly bent. Perform three sets of 12 repetitions.
Advanced Abominal Exercise
When regular leg raises no longer challenge your abdominal muscles, you need to take your Fitball abdominal workout to the next level. Raising and lowering your legs while lying on a Fitball requires extremely strong abdominal muscles and advanced balance skills. Avoid this exercise if you are a beginner, or if you have back problems. Position the bar on a Smith machine so that it is at shoulder height. Place the ball in front of the bar, and begin in an upright seated position. Reach behind you, grab the bar, and position your upper torso so that your lower and middle back are against the ball's surface. Take a moment to find your balance, then raise both legs to a 90-degree angle. Contract your abdominal muscles and lower your legs until they are level with the top of the ball. Perform three sets of 12 repetitions.
Side-Lying Leg Raises
To work your outer thighs, rest your right hip against the Fitball, and create a straight line from head to toe. Bend your right elbow, and place your right forearm against the ball for balance. Place your left hand on the ball for added stability. Keep your left knee facing directly ahead as your raise your leg to hip height. Perform 10 repetitions, and then switch sides. After working both legs, place your top leg in front of your bottom leg. Contract your inner thigh and lift your bottom leg from the floor. Perform three sets of 12 repetitions.
Prone Leg Raise
The prone-lying leg raise on the Fitball works your hip and gluteal muscles. The ball's soft surface provides an appreciated alternative to performing this exercise on a hard floor.Position your body in a prone position, so that your hip bones stay flush against the ball's surface. Keep your elbows slightly bent, and place your hands on the floor in front of the ball. Protect your lower back by contracting your abdominal muscles and pulling your bellybutton toward your spine and away from the ball's surface. Begin with both feet on the floor. Contract your gluteal muscles and raise your legs to the height of the ball. Lower with control. Perform three sets of 12 repetitions.
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