How to Do Stability Ball Hip Rolls
Stability ball hip rolls work the hips and lower back and help improve balance. This tones and builds muscle and strengthens the lower back core muscles. Core muscles are important because they control posture. Strong core muscles will give you a lifetime of easy movements and good posture.
Instructions
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Seat yourself on the stability ball and find your center. Your back should be straight, head facing forward and shoulders aligned. Stability balls work to strengthen your core and other muscles by creating an imbalance while you are perched on the ball. This imbalance causes many muscle groups to tense, not just the individual muscles you are working on during a particular exercise.
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Place your hands on the sides of the ball for added stability. You can also place your hands behind your head if you feel comfortable not holding the ball. Lace your fingers together behind your head in a traditional sit-up position.
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Place your feet flat on the floor hip width apart. Tense your legs to keep your knees in a uniform position. Your knees should not move during this exercise.
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Gently roll your hips from side to side, pausing when you reach the middle. Work on keeping the rest of your body as stable and immobile as possible.
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Perform 10 movements from side to side to work your lower back and hips. Gradually work up to 3 series of 10 hips rolls, with a break in between.
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Add variety to your hip rolls by rolling front to back. Make sure to keep your body as stable as possible and don’t forget to pause when you reach the middle. Use your hips to perform this movement and keep your feet flat and stationary on the floor.
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Tips & Warnings
Make sure you warm up before performing any exercise. Stretch and perform 5 to10 minutes of cardiovascular exercise to warm up your muscles and get your blood pumping. Warmed up muscles are more responsive to exercise and new movements.
Elderly people should use a spotter when performing this exercise.
