Скачать или смотреть The Balance Disc Ball: One Leg Front Side & Back

Directions:

This can also be done on the floor without the disc for beginners. This is a more intermediate/advanced exercise.

Step 1: Grab a balance disc and place your foot in the center of the ball. If you are not secure with your balance, place this ball nearby a wall or a machine you can hold on to until you are ready to try it without help. Tighten up your core as you stand on one leg, lifting your other foot slightly off the ground.

Step 2: Lift your free leg to the front of your hips, then squeeze you glute to lift the same leg the side and lastly kick your leg to the back. Repeat on the opposite leg.

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