Kierstin Elliott, Pilates Rehab Specialist Exercise: Kneeling Side Leg Series with Stability Ball Set Up: Kneeling on mat, place right forearm on stability ball and extend left leg out parallel creating a long diagonal line from the head to your left foot. Extend left arm overhead, knit ribs together and engage glutes. Execution:
- Inhale to prep, exhale to lift left leg and lower left arm toward each other and then return to starting position. Complete 8-10 reps and hold the leg up.
- Place left hand on hip. Inhale to sweep left leg forward and exhale to sweep leg back. Complete 8-10 reps and hold the last rep back.
- With leg extended back, roll ball slightly forward and place both hands on the ball. Square off hips and shoulders to the ball and engage lats. Lift and lower back leg about 8-10 times holding the lift on the last rep.
- Exhale to bend both elbows pulling ball towards chest and then pressing ball away from chest. Complete 8-10 reps.