Purpose
Hip
extension exercises work your hamstrings, your glutes and your low back.
This exercise also works your abdominal muscles and all of your stabilizer
muscles.
Starting Position
(Figure 1)
-
Lie on your
back.
-
Beginners start
with calves on the ball. As you advance, take the ball closer to your
feet.
-
Arms out to the
sides. As you advance, bring arms closer to your body.
-
Palms up.
Movement
-
Keeping your
body straight, exhale and lift your body off the floor (Figure 2).
-
Hold for 1-10
seconds.
-
Inhale as you
slowly lower to the floor (Figure 1).
|
Pace |
4
seconds up
Do not
hold
4
seconds down |
|
|
Reps |
Repeat 10
times |
|
|
Sets |
2-3
(and as often as you like throughout the day |
|
|
|
|
|
|
Tips
-
Keep your
spine in line.
-
Engage your
glutes.
-
Do not put
any pressure on your neck.
-
This does
exercise your lower back, but you should feel it mostly in your glutes.
-
Keep your
toes pointed towards the ceiling.
Advanced Exercise
-
Keeping your
body straight, exhale and lift your body off the floor (Figure 3).
-
Hold for
1-10 seconds.
-
Lift your
left leg as high as you can without dropping your hip. (Figure 3)
-
Lower your
leg to the ball.
-
Inhale as
you slowly lower your torso to the floor.
-
Repeat with
the right leg.
General
Caution and Disclaimer
As with any
exercise, always exercise caution. If you have any concern about
your ability to perform an exercise, consult your physician first.
If an exercise begins to hurt you in any way, discontinue the exercise
immediately.
© 2008
Hydration Health & Fitness, LLC
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Figure 1
Figure 2
Figure 3 |