The Reverse Hyper Extension on Stability Ball is a challenging exercise that targets the lower back, glutes, and hamstrings. By performing this exercise on a stability ball, you also engage your core muscles to maintain balance and stability throughout the movement.
How to perform
Instructions:1. Start by lying face down on a stability ball with your legs extended straight behind you and your feet resting on the floor. Your upper body should be supported by the stability ball, with your hands on the floor in front of you for balance.
2. Engage your core muscles to stabilize your body and maintain a straight line from your head to your heels.
3. Inhale and lift your legs up towards the ceiling, squeezing your glutes and keeping your legs straight. Your body should form a straight line from your head to your heels at the top of the movement.
4. Exhale as you slowly lower your legs back down towards the floor, maintaining control and keeping tension in your core and lower back.
5. Repeat for the desired number of repetitions, keeping your movements slow and controlled to maximize the engagement of your muscles.
6. To increase the intensity of the exercise, you can add ankle weights or resistance bands.
7. Remember to listen to your body and stop if you feel any pain or discomfort. Consult with a fitness professional if you have any concerns about performing this exercise.
Equipment required
Stability Ball
Stability balls are large, inflatable balls commonly used in fitness and physical therapy. They are utilized to improve core strength, balance, flexibility, and overall stability. These balls are versatile equipment that can be used for various exercises like core workouts, balance training, strength training, and stretching. Using a stability ball can enhance muscle performance and improve posture, making it an effective tool for both exercise enthusiasts and individuals in rehabilitation.