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Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This exercise is a great workout for your obliques. Try the exercise without the ball first until you get used to the exercise, then add the ball in.

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EditMethod 1 of 4: Getting in the Starting Position

  1. Do a Lying Leg Rotation With an Exercise Ball Step 1 Version 2.jpg
    1
    Lie on a yoga mat on your back.
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  2. Do a Lying Leg Rotation With an Exercise Ball Step 2 Version 2.jpg
    2
    Bring your arms out to your side at shoulder height and bend your legs so that your thighs are perpendicular to your body.
  3. Do a Lying Leg Rotation With an Exercise Ball Step 3 Version 2.jpg
    3
    Hold your exercise ball in between your knees. Your calves should be parallel to the floor.

EditMethod 2 of 4: Performing the Exercise

  1. Do a Lying Leg Rotation With an Exercise Ball Step 4 Version 2.jpg
    1
    Press your shoulder blades into the floor and lower your legs and the exercise ball towards your right. Your hips should roll along with your body, but try to keep the rest of your torso on the floor.
  2. Do a Lying Leg Rotation With an Exercise Ball Step 5 Version 2.jpg
    2
    Slowly, with control, pull your knees back to your original center position.
  3. Do a Lying Leg Rotation With an Exercise Ball Step 6 Version 2.jpg
    3
    Repeat the exercise on the other side for the desired number of repetitions.

EditMethod 3 of 4: Advanced Version

  1. Do a Lying Leg Rotation With an Exercise Ball Step 7 Version 2.jpg
    1
    Hold the ball between your calves and straighten your legs as you hold them raised up at a 45 degree angle away from the floor. Perform the exercise with your legs straight.

EditMethod 4 of 4: Frequency

  1. Do a Lying Leg Rotation With an Exercise Ball Step 8.jpg
    1
    Do 10 repetitions of this exercise per set. Repeat until you have done 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.
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EditThings You'll Need

  • Exercise ball
  • Yoga mat

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Article Info

Categories: Personal Fitness

In other languages:

Español: Cómo hacer rotación de piernas tendido boca arriba con una bola de ejercicios, Português: Como Fazer uma Rotação de Perna Deitado com uma Bola de Exercícios, Italiano: Come Eseguire la Rotazione delle Gambe a Terra con una Palla Fitness

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