Lying Leg Curls:
Using a stability ball allows you to work the same muscle groups as the machine leg curls and more. It's a great functional workout for your glutes, hamstrings, hips, calves core and abs that challenges your balance, stability and strength.
Ditch the leg curl machine in your leg workouts and perform the lying leg curls on a stability ball to work the hamstrings and glutes. Unlike the leg curl machine that only works the hamstrings, this leg exercise requires both knee flexion and hip extension, engaging both the glutes(butt) and hamstrings. It's a lower body exercise that give you more bang for your buck.
It's also an effective leg workout that busts your cellulite in the back of your legs and perfects your bikini look.
Because this leg curl on a ball is very functional and requires a significant amount of core strength to perform, if you are a beginner, start with floor glute bridge to build up the necessary strength to perform this workout. Most women who have been performing the leg curl exercise on the leg curl machine often struggle building strength in the glutes. By performing the glute bridge and leg curl on a ball, you will be able to strengthen your glutes and core.
Learn how to perform the glutes bridge here.
It takes core strength to perform it without breaking your form. If you are a beginner, start with a floor hip raise to leg curl using a couple of Valslides or towels under your feet.
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Lying Leg Curls on Stability Ball:
Lie on your back on the floor with your lower legs and heels on an exercise ball. Stretch your arms out to the side with your palms facing up.
A. Tighten your abs and glutes, and then raise your hips off the ground until your body is in a straight line from your shoulders to your knees.
B. Without stopping, pull your feet toward you, rolling the ball toward your glutes. Slowly reverse the move to return to the starting position.