Focus Exercise - Updated: 9/8/10 Ball Bridging
Strengthens gluteus maximus (buttocks) and hamstrings.
Sit erect on a stability ball, then walk your feet out until just your upper back, shoulders, neck and head are supported on the ball, knees bent and over your ankles. Separate feet hip-width apart and place hands on the middle of your thighs. Keeping your abs contracted and spine in a neutral position, lower hips gently toward the floor.
Squeezing your buttocks, lift your hips up until your body forms one straight line from shoulders to knees.
Complete reps.
Fine Tuning:
To focus the intensity more on your buttocks, raise the toes of both of your feet and stay balanced on your heels as you raise and lower your torso. Keep your knees over ankles even with toes raised.
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