How to Do a Stability Ball Glute Bridge
Toning and firming the problem areas of the glutes, thighs and hips requires a great all around exercise. The stability ball glute bridge (also called the glute press) puts all of the focus on these areas to maximize the effect of your workout. Stability balls are used as an aid to workouts because the balls require your body to use many muscle groups to stabilize the ball. As your body works to find a stable position on the ball, tension forms in your muscles as your body tries to maintain balance.When more than one muscle group is worked at a time, you’re getting a better workout. The stability ball adds dimension to your workout. Not only is working the exercise ball fun, but the ball also helps you maintain correct posture and position during exercises. Choosing a series of stability exercises to perform for 30 minutes will give you a complete and effective workout.
Instructions
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Lay down on your mat or the floor with bent knees. Place the stability ball near your feet. Your back should be flat against the floor, with your head forward and shoulders relaxed. Your hands should be next to the body lying flat on the floor with palms down.
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Place the stability ball near your legs and lift your feet onto the ball. Your feet should be together with your legs bent at a 45-degree angle. You can place the stability ball against a wall to prevent rolling.
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Squeeze your glute muscles and lift your hips off the floor toward the ceiling. Your should exhale as your lift your hips. Pause for 1 to 3 seconds and return to the floor, inhaling on the way. Make sure to squeeze your butt muscles with every lift for maximum benefit.
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Perform 1 to 2 sets of 10 to 15 reps depending on your fitness level. If you can’t reach 10 to 15 reps, then do as many as you can. You’ll eventually reach the desired amount with consistency.
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Tips & Warnings
You should always warm up completely with stretching and light cardio before performing any workout.
Stability balls are available at a local sporting goods store. This relatively cheap piece of exercise equipment should be purchased based on your height. Using a ball that is too large can result in injury.
