A

SETUP Strengthens upper and lower fibers of hamstrings and buttocks; works ab and back muscles as stabilizers - Lie faceup on floor and place heels, ankles and backs of calves on top of a stability ball, legs straight and together, arms relaxed by sides. - Contract abs and press heels down on ball, lifting hips and lower torso off floor into bridge position, so body rests on shoulders and upper back to form one straight line from shoulders to heels.

B

shape > workouts > routines Shape exercise cards, series I: Butt Ball bridge ham curl SETUP ACTION SETUP Strengthens upper and lower fibers of hamstrings and buttocks; works ab and back muscles as stabilizers - Lie faceup on floor and place heels, ankles and backs of calves on top of a stability ball, legs straight and together, arms relaxed by sides. - Contract abs and press heels down on ball, lifting hips and lower torso off floor into bridge position, so body rests on shoulders and upper back to form one straight line from shoulders to heels. ACTION - Maintaining bridge position, contract buttocks as you bend knees to roll ball toward hips. - Straighten legs, rolling ball away from you to starting position. - Repeat for all reps. Trainer's Tip: To keep tension on butt and hamstrings, maintain bridge position without dropping hips; back should remain straight throughout move.