A trainer demonstrates two stability ball exercises that work the glutes, low back, and hamstrings as part of core training. The glute lift targets these muscles with legs lifted in a V-shape while lying on your stomach, and the mini back extension uses a Superman motion to focus on the low back without over-extending.
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Okay, one more video on core work with the stability ball. Because I don't believe core is just your abs or this region. I believe core is actually your entire base. So it's your legs are engaged, your core, your butt. Right. Obviously your abs have a big deal of that, but I also believe that your glutes are a huge part of your base and your core. So I'm going to show you how to do some core work. Glute work on the stability ball. So you're going to get onto your stomach on the ball, roll out, plant your hands on the ground. Okay. Your hands are just used as stabilizers. And you're going to do what I call a glute lift or a rear lift. So you're going to go up and down. So using that low back, glutes, hamstrings, pulling your legs up. So I'll do it this way. So you can see you're pulling your legs up into a V. So hands on the ground to stabilize. Pull my legs. Whoa. Stability. Woo. Pull my legs up into a V and down. So neck is just neutral in line with your spine. Gaze slightly in front of you. Pulling up and down again. You don't want to just use momentum on this. You want to go up, hold for a second and down. Up, holding that V for a second and down. So really feel your glutes, your hamstrings and that low back. So I like to pair this one also with back extensions. So again, on your stomach, on the ball, place your hands slightly behind your head. Feet are on the ground, stabilizing you. This time you're just going to do a mini left and down, mini back extension and down, mini back extension and down. So it's almost like a version of Superman on the stability ball. So on your stomach. Feet are stabilizing me. Bring it up slightly and down. Up slightly and down. You don't want to overextend your back, so you really want to take this one. Just coming up a little bit past neutral and down a little bit past neutral. If you want, you can place your hands on the ball to start to stabilize yourself too. Just a little past neutral and down. Using that low back to lift and lower you. You really don't want to overextend. Okay, so it's just up and down again. Neck stays in line with your spine. Gaze slightly in front of you. Neutral so you're not looking up. Just neutral. Tiny back lifts. Okay, so that's another great one for the core. You're using your erector spinae your glutes, AKA your spine, your butt, to lift you, which is also a huge part of your core. So lots of great core work on the stability ball. Have fun and enjoy.
