Glute - Fitness Ball Raise
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Glutes Hamstrings Abdominals Stretching Fitness Ball Gym
Purpose: This exercise is a controlled, balanced glute exercise for building tone and shape.
Benefits: This is a good exercise for core glute muscle development.
Lay flat on the floor with your heels on a fitness ball. Your knees should be bent about 90 degrees. Your arms are placed diagonally by your sides with your palms on the floor. This is the starting position. Using your glutes and abs, lift your hips off the floor as high as you can. Do not lift your shoulders from the floor nor your heels from the ball. Exhale during this movement. Pause briefly while tightening your glutes. Lower your midsection in a controlled manner to a point just above the floor. Do not allow your glutes to touch the floor. Inhale during this movement. Repeat for the recommended number of repetitions.
The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. They create hip joint motion to lift the thigh forward, lift the thigh to the side, rotate the leg inward, and rotate the thigh outward.
Step 1
Lay on the floor with your heels on a fitness ball, knees bent about 90 degrees.
Lay flat on the floor with your heels on a fitness ball. Your knees should be bent about 90 degrees. Your arms are placed diagonally by your sides with your palms on the floor. This is the starting position.
Step 2
Lift your hips off the floor as high as you can, keeping your shoulders on the floor and your heels on the ball. Pause, tightening your glutes.
Using your glutes and abs, lift your hips off the floor as high as you can. Do not lift your shoulders from the floor nor your heels from the ball. Exhale during this movement. Pause briefly while tightening your glutes.
Step 3
Return to the starting position without touching your glutes to the floor.
Lower your midsection in a controlled manner to a point just above the floor. Do not allow your glutes to touch the floor. Inhale during this movement.