Fitball Leg Curls

Spine Health Exercise: Fitball Leg Curls
Build strength in your hamstrings and gluteus maximus with fitball leg curls.
Supine Fitball Leg Curls
Supine. Posterior heels and ankles on highest point of ball.
Raise pelvis off table into a pelvic bridge for starting position.
Contract hamstrings to roll ball toward glutes. (Limit hip flexion.)
Return to starting position.
Work through a symptom free range of motion.
Build to fifteen reps.
Variation: Single leg. Cross non-working leg over working leg.
Fitball Pelvic Bridge
Supine.
Hips flexed, knees flexed, posterior ankle on fitball.
Arms on floor by sides.
Raise pelvis until spine, pelvis, thighs and lower legs are in a straight line.
Flex knees until feet are flat on ball.
Raise pelvis until spine and thighs are in a straight line.
Hold isometric contraction. Start with two seconds and build to six seconds.
Build to fifteen reps.
Isometric Unilateral Pelvic Bridge
Supine. Hips flexed, knees flexed and feet flat on floor.
Arms by sides or hands under gluteal area.
Keep scapulae on floor.
Raise pelvis off floor until spine, pelvis and thighs are in a straight line.
Raise one foot off floor.
Flex hamstrings and gluteal muscles.
Hold isometric contraction for two to six seconds.
Lower foot. Return to starting position.
Build to fifteen repetitions with each leg.
Isometric Pelvic Bridge
Supine. Hips flexed, knees flexed and feet flat on floor.
Arms by sides or hands under gluteal area.
Keep scapulae on floor.
Raise pelvis off floor until spine, pelvis and thighs are in a straight line.
Flex gluteal muscles and hamstrings.
Hold isometric contraction for two to six seconds.
Return to starting position. Build to fifteen repetitions.
Isometric Pelvic Bridge with Isometric Adduction
Supine. Hips flexed, knees flexed and feet flat on floor.
Arms by sides, hands under gluteal area or hands on abdomen.
Keep scapulae on floor.
Squeeze a small ball between knees by contracting hip adductor muscles. Hold this position through entire exercise.
Raise pelvis off floor until spine, pelvis and thighs are in a straight line.
Flex gluteal muscles, hamstrings and adductors.
Hold isometric contraction. Start with two seconds and build to six seconds.
Build to fifteen reps.
Isometric Pelvic Bridge with Banded Hip External Rotation
Supine. Hips flexed, knees flexed and feet flat on floor.
Resistance band wrapped around bilateral distal thighs and bilateral midfoot.
Arms by sides or hands under gluteal area. Keep scapulae on floor.
Raise pelvis off floor until spine, pelvis and thighs are in a straight line.
Externally rotate bilateral hips.
Hold isometric contraction. Start with two seconds and build to six seconds.
Return to starting position. Build to fifteen repetitions.
Reference
3 Essential Moves for Powerhouse Hamstrings
www.bodybuilding.com/fun/3-ess...
The hamstrings consists of three muscles spanning the entire length of the posterior thigh. From the inner to the outer region, the semimembranosus, semitendinosus and bicep femoris make up the hamstring muscle group. They originate on the ischial tuberosity, a bone in the gluteal region, and attach below the knee. The double headed bicep femoris contains a long head and a short head.
***Disclaimer: Viewing this video does not take the place of seeing a medical professional or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Begin your training at your current health, fitness and strength levels. Increase intensity in small gradual calculated increments. Please work with a Certified Fitness Trainer, Rehab Specialist, Certified Strength and Conditioning Specialist or Certified Athletic Trainer to learn proper exercise technique and to establish a training routine that fits your individual needs and goals.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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