A strengthening exercise that focuses on working the lower back, buttocks and hamstrings. The only gym equipment you will need is a Swiss ball, and you can do this exercise at home or in a weight training room. Doing this exercise regularly helps to improve balance via strengthening stabilizing muscles, and it is often used as a rehab exercise, to increase lumbar support, following injury.

Body Parts

  • Back
  • Legs
  • Hamstrings
  • Erector Spinae
  • Gluteus maximus

Position

  • Lay back down on the floor.
  • Place the arms alongside the body against the floor.
  • Place the heels of the feet on the ball.
  • Tighten the abdominals and lumbar region.

Execution

  • Lift the pelvis to the shoulders so that the heels and hips are in the same axis.
  • Return to the starting position without returning completely to the floor.

Care

Keep the head aligned with the body. Keep the back straight. Keep the abdominals contracted. Never lock the knees.

Advertising