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Exercise: "Stability Ball Supine Hip Lift" by Ryvr

More info / tips / proper technique:

Lie on your back, with your arms straight out away from your body, palms down so your arms are 90 degrees from your torso and firmly stabilizing your body. Preferably barefoot, place your heels centered on the top of the stability ball. Your head, shoulders, and hips will be on the floor, and your knees are straight with hips, knees, and ankles in-line from the floor to the top of the ball.

Keeping your heels stable at the centered top of the ball, and without moving the ball, slowly raise your hips so that only your shoulders and arms remain on the ground, with your hips moving into a straight line with your knees and ankles. You are raising your hips using your lower back muscles, hamstrings, and gluteus maximus (butt) muscles. Hold this straight position for a count of two, then lower back toward starting position, touching your hips lightly, but not resting your weight -- you want to keep constant tension on the muscles throughout all reps.

Remember to keep your knees straight throughout the reps -- you bending and straightening from the hips only in this exercise.

Stability Ball Supine Hip Lift is included in these workouts:


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