Core Mobility & Strengthening Stretches
IN THIS LESSON
This exercise uses a stability ball to challenge and strengthen the entire posterior chain—from your spinal erectors to your glutes and hamstrings. It is a powerful movement for building core stability, improving hip extension, and enhancing the mind-body connection to your gluteal muscles.
Instructions
Step 1: Get into Position
Lie on your back with your arms resting on the floor at your sides.
Place both of your lower legs and feet on top of a stability ball, with your knees bent.
Step 2: The Movement
Engaging your core, press through your heels and squeeze your glutes to slowly lift your hips off the floor.
Continue lifting until your body forms a straight line from your shoulders to your feet. Keep your back and legs straight.
Hold this top position for 2 seconds, focusing on the contraction in your glutes and hamstrings.
Step 3: The Return
Slowly and with control, lower your hips back to the starting position on the floor.
Step 4: Repeat
Perform a set of 8-12 repetitions.
