This exercise is less advanced than doing the same movement on the ball. It is ideal for strengthening the back of the legs (hamstrings), and the buttock muscles. It will also work the abdominals and stabilizing muscles of the ankle and whole leg for that matter, so it is ideal for ankle rehabilitation. Because of its non weight bearing nature, it is quite friendly on the knees, so if you suffer from knee pain; this exercise may be a good option for you
#1 lie on your back with one leg supported on a chair and the other leg suspended in the air.
#2 press the foot hard into the chair raising the lower portion of the body off the ground. Hold the lift for 3 seconds and lower back down. Repeat 10 times per leg. Take a 60 second break, then repeat the sequence for a total of three rounds.
#1 lie on your back with one leg supported on a chair and the other leg suspended in the air.
#2 press the foot hard into the chair raising the lower portion of the body off the ground. Hold the lift for 3 seconds and lower back down. Repeat 10 times per leg. Take a 60 second break, then repeat the sequence for a total of three rounds.
