Exercise of the Week - Hip Lifts on the Ball
This move is great as an add-on to standing leg work and it does double duty, working the glutes and hamstrings while also challenging your balance. I find that lifting the toes off the floor enhances this exercise and helps you focus more on the glutes but, if you feel wobbly, keep the feet on the floor. You may need to practice this move without weights to get your form down.
Do it right: Lie on the ball with the head, neck and shoulders supported, knees bent and toes lifted. Hold medium-heavy weights, if desired, on the hips. Begin the move by lowering the hips towards the floor without rolling on the ball. Squeeze the glutes to raise hips until the body is in a straight line. Lower and repeat for 1-3 sets of 10-16 reps.
See more moves at Top 10 Butt Exercises.
Comments
Definitely a fundamental movement for the posterior chain. If you’re more advanced you can even venture into lifting one leg off the ground at the top of the movement.
Here’s a great video to show you some more great leg and glute exercises:
http://blog.totalwellnessconsulting.ca/2008/04/how-to-get-strong-and-sexy-legs.html
I don’t wanna strengthen them, i wanna shrink them! how do i do that?
it will shrink them. by strengthening the muscle you shed the excess fat and in turn see the actual muscle.. thus it will be smaller and toned. =)
I always exercise my glutes & they’re very toned but it doesn’t have much shrinkage effect because I have wide hips. They look better but the inches stay the same.