Dumbbell Pullover Hip Extension On Exercise Ball

How to perform

To perform the Dumbbell Pullover Hip Extension on Exercise Ball, follow these steps:

1. Start by sitting on an exercise ball with your feet shoulder-width apart and your knees bent at a 90-degree angle. Hold a dumbbell in both hands and extend your arms overhead, keeping a slight bend in your elbows.

2. Slowly roll down the exercise ball while keeping your balance, so your head, neck, and upper back are supported by the ball. Your hips should be lifted off the ground, forming a straight line from your knees to your shoulders.

3. Inhale and lower the dumbbell behind your head, keeping your arms straight. Your elbows should be slightly bent, but do not let them flare out to the sides.

4. Exhale as you engage your core and lift the dumbbell back up to the starting position, bringing your hips up towards the ceiling to perform a hip extension.

5. Repeat the movement for the desired number of reps, keeping your core engaged and maintaining control throughout the exercise.

6. To make the exercise more challenging, you can increase the weight of the dumbbell or perform the exercise on a stability ball instead of an exercise ball.

7. Remember to perform this exercise with proper form to avoid injury and maximize the benefits. It is also important to choose a weight that challenges you but allows you to complete the desired number of reps with good form.

Equipment required

Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.