The exercise stability ball is used to strengthen large and small muscles. This versatile tool is an inexpensive addition to your workout program. If your hips, glutes, thighs and core are an area of concern, a side-lying leg lift targets those problem areas. Lying sideways over a ball also improves your balance and coordination for additional results.
Side Lying Leg Lifts
Place your stability ball on the floor. Kneel beside the ball with your right hip closest to the ball. Rest your right forearm on the ball and press your right hip into the ball. Place your left hand on your left hip. Straighten your left leg to your side. Tighten your stomach and pull your belly button toward your spine. Exhale and raise your left leg to hip height. Inhale and slowly lower your left leg. Aim to complete eight to 10 leg lifts on both legs.
Hip Abductors
When you lift your leg to the side of your body, your hip abductors contract. Your side-lying body position over the ball creates more of a challenge as you lift your leg against the pull of gravity. Your hip abductors include your gluteus medius and gluteus minimus, which are located underneath your gluteus maximus at the sides of your body. To increase the resistance on the hip abductors, hold a dumbbell on your outer thigh as you perform the leg lift.
Core
Your stomach and back support your body in the side-lying position. A tight stomach during the leg lifts supports your spine and works your transverse abdominis, which is located around the inside of your abdomen. Your lower back tightens to prevent you from rolling off the ball. As you lift your leg and shorten the distance between your hips and your ribcage, your obliques contract to support the movement.
Thighs
The muscles in your thighs — the quadriceps, hamstrings and adductors — are also used during the side-lying leg raise. In the kneeling position, these muscles contract to stabilize your supporting leg. As you raise the straight leg, these muscles contract to maintain a straight knee joint.
References
- American Council on Exercise: Side Lying Hip Abduction
- "Abs on the Ball"; Colleen Craig; 2003
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