Friday, May 30, 2008

Fitness Friday

Stability Ball Bridge Hip Extensions

These legs and butt exercises are a progression of the core exercise the floor bridge. Make sure the shirt you are wearing is not slick, because you will likely slip off the ball.

This legs and butt exercise also works your core and lower back. Since the motion is hip extension your glutes should perform most of the work. If you only feel your hamstrings and lower back muscles work during this exercise you most likely have muscle imbalances which may lead to posture problems.

Start: Sit on a stability ball. Remember the size of the stability ball should allow your legs to be at a 90 degree while you sit upright.

Walk forward and form the stability ball bridge. Your head and upper shoulders should rest comfortably on the top of the ball. Your legs should form a 90 degree angle with your knees on top of your ankles.

Begin the motion: Draw in your core and lower your butt down towards the floor. You can stop just before your butt touches the floor, or you can tap your butt on the floor. As you raise your hips, make sure you contract your glutes.

Modifications: You can progress this exercise by positioning your feet on a controlled unstable surface such as a BOSU ball. The extra stabilization will work extra muscles. You can also add resistance such as dumbbells or a body bar across your hip.

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