The double leg drop with a stability ball is a great exercise that helps to tone the muscles of the core. This exercise requires the use of a stability ball, which is a large ball that when placed on the ground comes to a height approximately at the midpoint between your knees and hips. The ball is typically made of a semi-soft material, and can be used in a variety of manners to increase the intensity of exercises.
About the Double Leg Drop with a Stability Ball
Before attempting any new exercise it is important to understand what muscle groups are targeted by the exercise, and why strengthening these muscle groups is important. In the case of the double leg drop with a stability ball, the primary muscle groups that are targeted include the abdominal muscles, as well as those of the lower back. Strengthening these muscle groups not only adds definition to the core, but also provides greater stability, thereby making it a great choice for you if you have previously had strains or other injuries to this part of your body.
Positioning Your Body
Before performing the double leg drop with a stability ball, you must position your body properly. Start by laying an exercise or yoga mat down on the ground, and clearing your work space from dumbbells and other pieces of equipment that could potentially interfere with your workout. Lay down on the mat with your shoulders, back, and buttocks pressed firmly to the ground. Lift your legs off the ground and point them towards the sky. Place a stability ball near the small of your back, and allow your calves to rest on top of the ball.
Performing the Double Leg Drop with a Stability Ball
Now that you are positioned properly, you can begin to perform the exercise. Start by taking a few deep breaths. As you exhale your breath, squeeze your calves and thighs together, trapping the stability ball between your legs. Use the muscles of your core to bring your knees towards your head, lifting the stability ball off the ground, but keeping your legs straight. As you inhale your breath, slowly lower the ball back to its starting position. Be sure to never let the ball completely touch the ground, instead allow it to come only within an inch or two of touching. Continue lifting and lowering the ball for ten repetitions. Take a short break, and do another two sets of ten repetitions of the double leg drop with a stability ball in order to achieve optimal results.
Increasing the Intensity of the Double Leg Drop with a Stability Ball
One great way to increase the intensity of this exercise is by using a smaller stability ball. This increases the distance that you must lift and lower your legs, thereby requiring your muscles to work harder.