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Stability Ball Reverse Extensions |
(3 Ratings) |
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| Target Body Part: |
Back, Butt/Hips |
| Primary Muscles: |
Erector Spinae, Gluteus Maximus (glutes) |
Secondary Muscles:
(Synergists/Stabilizers) |
Trapezius (Traps), Latissimus Dorsi (Lats), Rhomboids, Serratus Anterior, Transverse Abdominus, Quadriceps (quads), Hamstrings |
| Equipment Needed: |
Stability Ball |
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Step 1
Starting Position: Lie prone (on your stomach) over the top of a properly-inflated stability ball (one that compresses approximately 6" under your body weight) with both feet and hands on the floor, hip- and shoulder-width apart.
Step 2
Upward Phase: Gently exhale, contract your abdominal/core muscles to stiffen your torso and slowly walk yourself forward until your hips lie directly over the top of the ball, lifting both legs in unison off the floor until they are parallel with your torso. In this position, your body weight is distributed over the ball and supported by both hands placed on the floor. Press and hold your legs together so they move at the same time. Think about squeezing a quarter between your knees to help maintain the position.
Step 3
Lowering Phase: Inhale and slowly lower both legs in unison back towards the floor while keeping them fully extended.
Avoid hyperextension in your low back by raising your legs past parallel alignment with your torso.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
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Customer Ratings
Average Customer Rating:
(3 Customer Ratings)
Rated by: jane
Would Recommend this to others?: Definitely
Comments: Simple yet powerful move
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Rated by: Sherry
Would Recommend this to others?: Definitely
Comments:
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Rated by: Donna
Would Recommend this to others?: Definitely
Comments: More difficult to execute than it looks and definitely great for the butt!
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