Workout Labs Fit
More workouts
Home Calendar My workouts Library Fit
Warm-up of 00:00
Workout of 1 00:00
Cooldown of 00:00
Begin workout Resume Start over Add to my calendar

Your Workout Title

0 min
 · 
1 exercise
Swiss Ball Leg Lifts
This Your Workout Title 0 min-minute gym workout plan effectively targets your abs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Your Workout Title
0 min
 · 
1 exercise
Auto-advance Start exercises automatically
after a 5-second delay
Start workout Cancel workout
Swiss Ball Leg Lifts
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie face up with your legs straight and a swiss ball between your ankles.
  2. Raise your shoulders and head slightly off the floor and keep your arms reached down at your sides with hands hovering just off the floor, palms facing down.
  3. Engage your abs, squeeze your inner thighs and ankles into the ball and lift your legs up to a 45-degree angle.
  4. Slowly lower the ball down until it gently touches the floor.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
  2. Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
  3. Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
  4. Extend the legs back down towards the floor to the starting position.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  1. Lay on a mat with your arms flat by your sides and your glutes, hamstrings, and calves all resting on a Swiss ball.
  2. Pull your heels into the Swiss ball allowing you to ‘grip’ the ball between your heels and glutes.
  3. Putting pressure on your arms, roll your lower body back so that your glutes and lower back leave the ground with the Swiss ball held tightly.
  4. Lower your back and glutes slowly back to the ground to complete one rep.

Note – Take care not to lower yourself too quickly, this may cause the Swiss ball (with you attached) to bounce in a strange manner.

Workout done!
Exercises done
of 1
Total time
Return Browse more workouts
Start
  • today
You can always reschedule the workouts in your calendar
You can switch gender of illustrations here
Got it
Available to subscribers
Already a member? Sign in
Delete forever?
Yep, toss it!