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Ball Rise and Shine

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  Primary Muscle Group: Low Back

Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.

Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both palms on the floor in front of you in a wide stance.

Breathing: Exhale as you lift your torso; inhale when you release back to start.

Execution: As you lift your upper torso towards the ceiling (of course your head and arms will follow), squeeze your buttock muscles when you reach the top of the motion. Release back to start position.

Here are a few suggested alternative exercises:

  • Back Extension
  • Back Extension - Machine
  • Dumbbell Deadlift
  • Dumbbell Good Mornings
  • PowerBlock Dumbbells