Share |


Ball Bottoms-Up

Show Video Show All Exercises
  Primary Muscle Group: Quadriceps femoris, Gluteus, Abdominals

Muscle Groups Worked in This Exercise: Gluteus, Bicep Femoris

Preparation: Lie on the floor with your arms down at your sides, palms down. Your heels and calves should rest on the top of the ball.

Breathing: Exhale while you raise your hips, inhale when you release the position back to the floor.

Execution: Raise your hips toward the ceiling while you balance on your shoulders and heels. Now, squeeze your thighs together while pushing your heels into the ball. Hold this for 30-60 seconds while you breathe normally. Inhale and release back to starting position.

Comments: You'll feel this right where you need it!

Here are a few suggested alternative exercises:

  • Ball 1 Leg Knee Drive
  • Ball Bridge Lift
  • Ball Deadlift
  • Side Lying Scissors
  • Step Ups on Bench
  • PowerBlock Dumbbells