STEP 5: Ball Hams with Exercise Ball
How to do it: Lie down flat on an exercise mat with your hands by your sides, palms down. Put your feet on top of an exercise ball with your legs extended and no bend in the knees. The back of your heels should be on the top middle of the ball.
Next, lift your hips so that you’re doing a reverse plank — your body should be a straight line from your feet to your shoulders. Keeping your hips steady and where they are, pull the ball in towards your glutes with your heels.
Keeping a slow and steady pace, roll the ball back to the starting position. Be sure to keep your hips up off the mat so that your body stays aligned. You can use your hands on the mat to stay steady. Complete 6 to 8 reps for a beginner and up to 15 reps as you get stronger.
Muscles this move works: Hamstrings and core muscles.
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