Quadriceps, glutei - Basic exercises

Quadriceps, glutei - Basic exercises

Sitting on the Sit Bike Ball, hands resting on knees. Start bouncing on the ball, gradually increasing the extension of the legs until the pelvis is separated from the ball.

As above carrying out small bounces (separate both the pelvis from the ball and the feet from the floor) taking care not to lose your balance backwards.
As above swinging alternate bent arms frontwards and backwards.
As above swinging bent arms and at the same time lifting the bent leg opposite to the arm (simulate the marching movement).