Try This Exercise: Reverse Hyperextension Negatives on Stability Ball
How to do this exercise: You’ll need a stability ball and a bench for this exercise. Get on top of the stability ball, placing the ball between yourself and the bench and putting the middle of the ball at your mid-pelvis position. Grab onto the bench with an underhand grip. Start with your legs relaxed. When you’re ready take a breath in and raise your legs parallel to the floor by squeezing your glutes and your hamstrings. Brace your core (think tucking in your belly button to your spine, or preparing for someone to punch you in your stomach) and then slowly lower your legs to the starting point while slowly breathing out. Aim for about 5 seconds. Take a breath in and repeat for 6-8 reps.
If this is still too easy: wrap a resistance band around your feet, attached to something like a dumbbell below you, and use that for extra resistance; or have someone push downwards against your feet as you slowly lower them (you’ll be lowering while simultaneously pushing back against them too)
This is a great exercise:
- For a challenging exercise with limited equipment
- Great for strengthening muscles that stabilize your pelvis, in particular your glutes; for anyone with a tight lower back this will help take relax your lower back
Author Bio: Michael Fouts
Mike owns a Mobile & Online Personal Training Company, OverHaul Fitness, and Is in school to be a Dietitian, his second B.Sc., expected completion 2022. Mike enjoys working with clients wanting to look better without giving up their lifestyle – as he calls it: “Look Better Naked, Without Giving up Burgers or Beer.”
Outside of work, Mike enjoys writing health and fitness blogs and articles, enjoys being active (hockey, squash, triathlons), cooking, reading, or watching thought provoking movies or tv series (Black Mirror, Westworld).
Connect with Mike via email: Mike@overhaulfitness.ca, or Social Media: Facebook I Instagram I LinkedIn
If you’d like to work with me as an Online client you can find out more information here.
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