Viewing entries tagged
glutes
Exercise Name: Ball Bridge
Body Part(s) Worked: Glutes / Legs / Core
Start: Begin laying on the ball with your head resting on the ball and your hands on your waist. Squeeze your
glutes, pushing your hips directly toward the ceiling. Keep your knees over your feet at a 90 degree knee angle.
Finish: Relax your glutes and lower your hips, so your bottom comes within an inch or two from the ground. Push
your hips in the air and return to the starting position.
Exercise Name: Ball Bridge
Body Part(s) Worked: Glutes / Core / Hamstrings / Quads
Start: Begin lying on your back with your feet flat against the ball and hands by your side.
Finish: Keeping your abs tight, push your hips in the air, keeping your arms by your side to stabilize your body.
The ball should not move during this exercise. If this is difficult, you can brace the ball against a wall.
Note: If this exercise is easy, try it with one leg! (below)
Start: Begin with one foot on the ball and one foot in the air, with your low back an inch or so off of the ground.
Finish: Pushing from the glutes, push your hips in the air, keeping a 90 degree angle in your knee. Use your
arms by your side to stabilize your body, and keep your abdominals drawn in the entire time.
