Side lifting ball

Lie on your side on a mat with your arms folded in front of the body. Locate a large exercise ball on your legs and slowly lift the ball toward the ceiling, using only your buttocks and hips. Return to starting position and repeat.

Rollback legs with elastic band

This exercise is similar to the lifting pulley with the exception that instead of taking your leg straight back out and bear it back at an angle of 45 degrees.

Keeping the right leg, your heel is slightly backward a distance of 20 inches will be fine. For a second, hold the leg in place at the end of this movement, and then repeat with opposite leg.

If you wish, you can also do this exercise on a machine pulley, depending on the resistance you want.

Elevation buttocks with ball

Lying on your back, place your feet on top of ball exercises. Slowly lift your land line and press the buttocks when you reach the maximum height. It descends slowly to the starting position and repeat on.

Elevation of legs with ball

Locate your hands safely on the ground and position your legs at the top of the exercise ball. Locate your body so that it is an angle of almost 90 degrees and raises a leg up. Go as high as you can.

Make sure you get the buttocks at the highest point of elevation. It descends slowly to the starting position and repeat with other leg.

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