Jason’s Fitness 3724 Cottage Hill Rd. Mobile, Alabama (251) 661-4615
One-On-One with Jason S. Greene
The Exercise Ball Leg Curl
Last
article
I
gave
you
a
brief
history
on
the
Swiss/exercise
ball
and
taught
you
a
great
exercise
for
your
hips,
butt
and
core.
In
this
article
I
follow
up
with
the
next
natural
movement,
the
ball
leg
curl.
This
exercise
works
a
lot
of
the
same
muscle
as
the
glute
bridge
exercise
with
the
addition
of
dynamic
hamstring
activation.
It
is
great
for
fitness
and
phenomenal
for
athletes.
We
utilize
this
movement
for
developing
the
hamstrings.
For
those
of
you
who
don’t
know
what
hamstrings
are,
they
are
the
pretty
half
moon
shaped
muscles
on
the
back
of
the
upper
leg.
The
hamstrings
are
one
of
the
unsung
sexy
muscles
of
the
human
body.
Over
the
past
32-years
I
have
had
many,
many,
women
come
to
me
and
ask
how
to
develop
them.
Most
didn’t
know
they
were
called
hamstrings,
but
they
definitely
knew
they
wanted
to
see
them
in
the
mirror.
So,
if
you
want
to
tighten
up
your
backside
grab
a
ball and let’s get started.
Starting
Position:
Lie
on
your
back
on
a
mat
or
carpet,
placing
the
backs
of
your
lower
legs
and
heels
on
the
top
of
an
exercise
ball.
Place
your
feet
a
few
inches
apart
on
the
ball
with
your
ankles
slightly
flexed.
Keep
your
arms
out
to
your
sides
with
the
palms
facing
down
on the floor to help stabilize your body (Photo-A).
A:
While
keeping
the
abdominals/core
muscles
tight
lift
your
hips
up
off
the
floor.
The
backs
of
your
lower
legs
and
heels
are
pressing
into
the
ball
to
assist
the
movement
and
provide
stability.
Press
up
until
your
upper
body
and
legs
form
a
straight
line
with
each
other.
Avoid
pushing
your
hips
so
high
that
your
low
back
begins
to
arch.
Contracting
you
abdominals/core
muscles
helps
prevent
excessive
arching
in
your
low
back.
Continue
to
press
upwards
until
your
body
is
in
a
straight
line
from
your
heels
to
your
shoulder
blades
(Photo-B).
B:
Exhale
and
slowly
bend
your
knees
and
pull
the
ball
toward
your
hips
until
you
can
rest
the
soles
of
your
feet
on
top
of
the
ball.
Your
toes
may
point
away
from
your
body
in
this
movement.
The
hips
will
continue
to
lift
as
you
pull
the
ball
toward
your
hips.
Keep
the
torso
stable (Photo-C).
C:
Inhale
and
slowly
press
the
ball
away
from
your
hips
until
the
knees
are
straight,
stabilizing
with
the
core,
hamstrings,
glutes
and
arms.
Repeat
for
8-10
repetitions
and
slowly
lower yourself back towards your starting position.
To
increase
the
difficulty:
move
your
feet
closer
together
on
the
ball
and
or
move
your
hands
closer
or
onto
your
body placing them onto your chest.
To
increase
intensity:
raise
one
leg
off
the
ball
in
the
starting
position
and
curl
with
one
leg.
Do
not
arch
your
lower
back
as
you
press
your
hips
upward
to
the
starting
position.
This
is
accomplished
by
tightening
your
abdominal/core muscles prior to lifting and keeping them tight throughout the movement.
Disclaimer: One on One with Jason aims to provide general fitness and exercise information. Advice offered may not be applicable to all individuals and does not constitute medical, health or
scientific fitness advice. People have different needs, abilities and levels of health. It is recommended that all readers consult a medical professional before beginning any form of exercise,
participate in any physical fitness or sports training program or undertake any form of health plan, nutrition program or weight loss diet, especially if you have been inactive most of your life,
suffer from obesity or have any health problems.
Jason S. Greene
Fitness Expert
One-On-One with Jason S. Greene
The Exercise Ball Leg Curl
Last
article
I
gave
you
a
brief
history
on
the
Swiss/exercise
ball
and
taught
you
a
great
exercise
for
your
hips,
butt
and
core.
In
this
article
I
follow
up
with
the
next
natural
movement,
the
ball
leg
curl.
This
exercise
works
a
lot
of
the
same
muscle
as
the
glute
bridge
exercise
with
the
addition
of
dynamic
hamstring
activation.
It
is
great
for
fitness
and
phenomenal
for
athletes.
We
utilize
this
movement
for
developing
the
hamstrings.
For
those
of
you
who
don’t
know
what
hamstrings
are,
they
are
the
pretty
half
moon
shaped muscles on the back of the upper leg.
The
hamstrings
are
one
of
the
unsung
sexy
muscles
of
the
human
body.
Over
the
past
32-years
I
have
had
many,
many,
women
come
to
me
and
ask
how
to
develop
them.
Most
didn’t
know
they
were
called
hamstrings,
but
they
definitely
knew
they
wanted
to
see
them
in
the
mirror.
So,
if
you
want
to tighten up your backside grab a ball and let’s get started.
Starting
Position:
Lie
on
your
back
on
a
mat
or
carpet,
placing
the
backs
of
your
lower
legs
and
heels
on
the
top
of
an
exercise
ball.
Place
your
feet
a
few
inches
apart
on
the
ball
with
your
ankles
slightly
flexed.
Keep
your
arms
out
to
your
sides
with
the
palms
facing
down
on
the
floor
to
help
stabilize your body (Photo-A).
A:
While
keeping
the
abdominals/core
muscles
tight
lift
your
hips
up
off
the
floor.
The
backs
of
your
lower
legs
and
heels
are
pressing
into
the
ball
to
assist
the
movement
and
provide
stability.
Press
up
until
your
upper
body
and
legs
form
a
straight
line
with
each
other.
Avoid
pushing
your
hips
so
high
that
your
low
back
begins
to
arch.
Contracting
y
o
u
abdominals/core
muscles
helps
prevent
excessive
arching
in
your
low
back.
Continue
to
press
upwards
until
your
body
is
in
a
straight
line
from
your
heels to your shoulder blades (Photo-B).
B:
Exhale
and
slowly
bend
your
knees
and
pull
the
ball
toward
your
hips
until
you
can
rest
the
soles
of
your
feet
on
top
of
the
ball.
Your
toes
may
point
away
from
your
body
in
this
movement.
The
hips
will
continue
to
lift
as
you
pull
the
ball toward your hips. Keep the torso stable (Photo-C).
C:
Inhale
and
slowly
press
the
ball
away
from
your
hips
until
the
knees
are
straight,
stabilizing
with
the
core,
hamstrings,
glutes
and
arms.
Repeat
for
8-
10 repetitions and slowly lower yourself back towards your starting position.
To
increase
the
difficulty:
move
your
feet
closer
together
on
the
ball
and
or
move your hands closer or onto your body placing them onto your chest.
To
increase
intensity:
raise
one
leg
off
the
ball
in
the
starting
position
and
curl
with
one
leg.
Do
not
arch
your
lower
back
as
you
press
your
hips
upward
to
the
starting
position.
This
is
accomplished
by
tightening
your
abdominal/core
muscles
prior
to
lifting
and
keeping
them
tight
throughout
the movement.
Disclaimer:
One
on
One
with
Jason
aims
to
provide
general
fitness
and
exercise
information.
Advice
offered
may
not
be
applicable
to
all
individuals
and
does
not
constitute
medical,
health
or
scientific
fitness
advice.
People
have
different
needs,
abilities
and
levels
of
health.
It
is
recommended
that
all
readers
consult
a
medical
professional
before
beginning
any
form
of
exercise,
participate
in
any
physical
fitness
or
sports
training
program
or
undertake
any
form
of
health
plan,
nutrition
program
or weight loss diet, especially if you have been inactive most of your life, suffer from obesity or have any health problems.
Everything you need to look and feel your very best!
24-Hour Access, 1-on-1 Personal Training,
Home Fitness Equipment & Supplement Sales.
Jason’s Fitness 3724 Cottage Hill Rd. Mobile, Alabama (251) 661-4615
Jason S. Greene
Fitness Expert
One-On-One with Jason S. Greene
The Exercise Ball Leg Curl
Last
article
I
gave
you
a
brief
history
on
the
Swiss/exercise
ball
and
taught
you
a
great
exercise
for
your
hips,
butt
and
core.
In
this
article
I
follow
up
with
the
next
natural
movement,
the
ball
leg
curl.
This
exercise
works
a
lot
of
the
same
muscle
as
the
glute
bridge
exercise
with
the
addition
of
dynamic
hamstring
activation.
It
is
great
for
fitness
and
phenomenal
for
athletes.
We
utilize
this
movement
for
developing
the
hamstrings.
For
those
of
you
who
don’t
know
what
hamstrings
are,
they
are
the
pretty
half
moon
shaped
muscles on the back of the upper leg.
The
hamstrings
are
one
of
the
unsung
sexy
muscles
of
the
human
body.
Over
the
past
32-years
I
have
had
many,
many,
women
come
to
me
and
ask
how
to
develop
them.
Most
didn’t
know
they
were
called
hamstrings,
but
they
definitely
knew
they
wanted
to
see
them
in
the
mirror.
So,
if
you
want
to
tighten up your backside grab a ball and let’s get started.
Starting
Position:
Lie
on
your
back
on
a
mat
or
carpet,
placing
the
backs
of
your
lower
legs
and
heels
on
the
top
of
an
exercise
ball.
Place
your
feet
a
few
inches
apart
on
the
ball
with
your
ankles
slightly
flexed.
Keep
your
arms
out
to
your
sides
with
the
palms
facing
down
on
the
floor
to
help
stabilize
your
body
(Photo-
A).
A:
While
keeping
the
abdominals/core
muscles
tight
lift
your
hips
up
off
the
floor.
The
backs
of
your
lower
legs
and
heels
are
pressing
into
the
ball
to
assist
the
movement
and
provide
stability.
Press
up
until
your
upper
body
and
legs
form
a
straight
line
with
each
other.
Avoid
pushing
your
hips
so
high
that
your
low
back
begins
to
arch.
Contracting
you
abdominals/core
muscles
helps
prevent
excessive
arching
in
your
low
back.
Continue
to
press
upwards
until
your
body
is
in
a
straight
line
from
your
heels
to
your
shoulder
blades
(Photo-
B).
B:
Exhale
and
slowly
bend
your
knees
and
pull
the
ball
toward
your
hips
until
you
can
rest
the
soles
of
your
feet
on
top
of
the
ball.
Your
toes
may
point
away
from
your
body
in
this
movement.
The
hips
will
continue
to
lift
as
you
pull
the
ball
toward
your
hips.
Keep
the torso stable (Photo-C).
C:
Inhale
and
slowly
press
the
ball
away
from
your
hips
until
the
knees
are
straight,
stabilizing
with
the
core,
hamstrings,
glutes
and
arms.
Repeat
for
8-10
repetitions
and
slowly
lower
yourself back towards your starting position.
To
increase
the
difficulty:
move
your
feet
closer
together
on
the
ball
and
or
move
your
hands
closer
or
onto
your
body
placing
them onto your chest.
To
increase
intensity:
raise
one
leg
off
the
ball
in
the
starting
position
and
curl
with
one
leg.
Do
not
arch
your
lower
back
as
you
press
your
hips
upward
to
the
starting
position.
This
is
accomplished
by
tightening
your
abdominal/core
muscles
prior
to lifting and keeping them tight throughout the movement.
Disclaimer:
One
on
One
with
Jason
aims
to
provide
general
fitness
and
exercise
information.
Advice
offered
may
not
be
applicable
to
all
individuals
and
does
not
constitute
medical,
health
or
scientific
fitness
advice.
People
have
different
needs,
abilities
and
levels
of
health.
It
is
recommended
that
all
readers
consult
a
medical
professional
before
beginning
any
form
of
exercise,
participate
in
any
physical
fitness
or
sports
training
program
or
undertake
any
form
of
health
plan,
nutrition
program
or
weight
loss
diet,
especially
if
you
have
been
inactive
most of your life, suffer from obesity or have any health problems.
Jason S. Greene
Fitness Expert
