Pilates ball exercises for legs - leg exercises

Pilates ball exercises for legs goals: hamstrings, front thigh, HIP, butt and calf muscles.
Scroll through the list with pilates ball exercises for the leg muscles below:

 

 

Pilates ball exercises leg bones bend against wall

Press pilates ball against the wall with his back, knees in 90 degree angle, and placing a hand behind the ears.
Straighten legs to 180 degree angle, and lower yourself down in 90 degree angle back after a short break.
This exercise trains hamstrings, front thigh, butt and what muscles

 

 

 

Pilates ball exercise leg reverse leg Curl:

Lie on your back with your feet on the pilates ball, legs and back straight.
Roll pilates ball towards you by bending your knees, pull back after a short break.
· Keep your back straight throughout the exercise.

 

Tips

• Imagine someone grabs your heels and pull them away from the body so that the legs are extended.

• Feel your fingers that the buttocks are in the top position. If not, tensioning muscles deliberately by squeezing the buttocks.

hips are in the same line as the rest body in the upper position.

In this exercise, the focus is on activating the large gluteal muscle, instead of raising the muscles on the back of the thigh or the back muscles.

Lie on your back with knees bent and place your heels on a pilates ball. The arms resting along the sides to provide support. Press your feet into the ball while pressing your heels away from the body, Imagine someone grabs his legs and pulls them away. The feet are angled upward. When the legs are stretched lift your hips off the floor until they are in the same line as the rest of the body. Maintain the position for a second before lowering back to starting position and repeat.

Variation

• Perform the exercise standing with your back against a wall and the ball in the lower back. Stand with your feet hip-width apart and tighten stomach muscles deep. Place your hands under the ischial (the hard bone pieces in seat), bend your knees and sink down. The seat goes straight down into hands and spine maintains a neutral curvature. Turn movement before the back krummas. Tension actively buttocks so that the gluteal muscles helps in the movement. Stretch your legs to the starting position, body weight is primarily on the heels.

Pilates ball exercises legs bend with one leg:

Stand with one foot on the Pilates ball you have behind you, Squat down until your knee is in 90 degree angle. Stand up by stretching your legs, lower yourself slowly back after a short break. Alternating the two sides after each set.

 

Pilates ball work legs rearward facing curl

· Lie on your back, feet on top of the ball Pilates, have legs and back straight.
· Roll pilates ball towards you by bending your knees, roll it slowly back to the starting position after a short break.
· Keep your back straight throughout the exercise.

Tips

• Add as much weight on both feet to get a smooth muscle work.

• Stabilizing body by arms.

• Try to relax the ankles to minimize calf work, or angle the toes toward the ceiling.

Exercise is great for those who want to train the muscles in the back of the thigh relative isolation. Together with the back of the thigh, working in motion, challenged the stability of the rear face.

Lie on your back and place the heels and leg on the ball. The arms resting along the sides.

Press down on the feet of the ball and push the hips toward the ceiling until your body is in a straight line. Bend your knees and pull the ball against the seat. Hold up your hips. Press out the ball and repeat.

Variation

• Lower hip rest against the floor and between each repetition of a lighter design.

• hip can be poured four inches above the floor throughout a movement.

• Raise the arms from the floor to challenge the balance more.

• Stretch both arms toward the roof of the larger challenge of balance.

• Work with one leg at a time for a tougher version.

• Start the exercise with the ball close to the seat and start to push the ball and
then drag it back to the butt of variation.