Double Leg Drop w/ Stability Ball

Intermediate Level of Difficulty

The double leg drop with the stability ball on the bench is an intermediate abdominal exercise. This exercise requires alot of abdominal strength as the stability ball increases the difficulty of the exercise.

MUSCLES ENGAGED


Picture of Abdominals

Abdominals

The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Equipment Used


Picture of Stability Ball

Stability Ball

A stability or exercise ball is a ball constructed of soft elastic and filled with air until firm.Most stability balls range from a diameter of approximately 35 to 85 centimeters (14 to 34 inches).

Picture of Bench

Bench

A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions


double leg drop w/ stability ball - step 1

Step 1

Start lying down on a bench. Lift your shoulders up off of the bench to engage your upper abs. Place the stability ball between your legs and hold it there by contracting the abducutors in your inner thighs.

double leg drop w/ stability ball - step 2

Step 2

Slowly raise the stability ball up by contracting your lower abs. Control your breathing throughout he exercise and be sure to keep your lower back pressed firmly to the bench.

double leg drop w/ stability ball - step 3

Step 3

Lower the stability ball back down to the starting position and repeat the action.