How to Do a Stability Ball Prone Glute Lift

The latest craze in exercise equipment takes the form of a giant inflatable ball. Stability balls are used to make traditional exercises more effective. The benefits of using a stability ball are pretty basic. As your body aims to balance itself on the ball, many various muscles groups are used. So literally, you’re never using just one muscle group when working with a stability ball.Stability ball prone glute lifts focus on the muscles of the butt. This area is typically tough to work out and even harder to visualize results. Prone glute lifts are an effective way to shape your butt muscles. Remember that using a stability ball helps stabilize your body by providing a good base to perform just about any exercise.

Difficulty: Moderate

Instructions

Things You'll Need:

• Stability ball

1. Kneel on the floor in front of the stability ball.

2. Lean forward and place your stomach on the ball. The ball should be touching your lower chest to your hip area. Place your hands on the floor for added balance. As you get more practice, you can move your hands to the ball for an added challenge.

3. Extend your legs off the backside of the stability ball and balance your weight on your tiptoes. Focus on your posture. Your back should be straight and your head should be in line with your spine. Your legs should be straight.

4. 

   Keeping one toe touching the floor, lift your right leg straight up as you exhale. Make sure to keep your leg straight. Keep your body in alignment. It’s tempting to lift from the hip, but try to keep your hip on the ball.

5. Bring your leg back down to the ball, inhaling with this move.

6. Perform 1 to 2 sets of 10 prone glute lifts on each leg. If you are unable to perform 10, do as many as you can until you can reach a complete workout.

Tips & Warnings

• Make sure to warm up completely before any workout. You should stretch your whole body and perform some a light cardio workout to get your blood pumping.
• Stability balls can be purchased at a local sporting goods store. Make sure to purchase the correct size stability ball. Sizing is based on individual height and packages are clearly labeled.

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