This lower ab exercise puts a twist on the regular leg lift. Just like the leg lift, it’s important to do this exercise under strict control to protect the lower back. If you find your back arching off of the floor, stop and go back to the leg lift until you have developed the right amount of lower ab strength.
The Set-Up
- Laying on the floor, place an exercise ball between your feet.
- Stretch your arms out above your head.
- Tighten your abs and squeeze the ball with your feet.
Performing The Movement
- Take a deep breath in and slowly start lifting your feet off the floor – being sure to keep your lower back against the floor.
- Exhale as you raise your feet.
- At the same time that your feet are moving up, bring your arms straight over your head – keeping your back flat on the floor as you do.
- Grab the ball from your feet and slowly lower your arms and feet towards the floor.
- Stop when your heels are just above the floor.
- Take another deep breath in and start your feet and arms back up again.
- This time, you’ll grab the ball between your feet at the top of the movement.
- Now return to the starting position with the ball squeezed firmly between your feet.
Performance Tips
- Remember to breathe out as your legs move upward and breathe in when they return to the starting position (just above the floor).
- Keep your abs tight so as to protect the lower back.