Supine position
Primary muscles: hamstrings, lower back extensors, gluteals
Lie on your back.
• Bend your knees slightly and place both feet on the ball. Using your feet, roll the ball toward your body until both calves rest firmly on top.
• Arms are by your side, out in a V position, palms down.
• Engage your abdominal muscles.
• Inhale and lift your buttocks and trunk off the floor as high as you can. Weight is on the ball and the upper back. There should be no pressure on your head or neck. Back should not be arched.
• Continue raising your buttocks for 1 to 3 sets of 8 to 12 repetitions each. Pause for a few moments between each set.
• Engages the leg and buttock muscles
• Strengthens the abdominals
• Strengthens the lower back
Too much?
• Move ball closer to thighs. Separate legs a little more.
Want more?
• Move ball away from your body. Move legs closer together. Cross arms over your chest.