Muscle Targets: Glutes, lower back, abs (transverse)
Equipment: Medicine ball (advanced)
1. Lie faceup on your exercise mat, with your knees bent, your legs together, and your feet flat on the floor.
2. Raise your hips in the air until you have achieved a straight line from your knees to your upper body.
Rep: Lower down to the starting position. This constitutes 1 rep.
Tip: Be sure to keep the raised leg in the same position throughout; only your hips should be rising up.
# Reps: 20–50
Coach’s Note: This exercise works the muscles on the back of your body, especially the glutes, while also providing a good stretch for the hip flexor muscles on the front of your body.
Stretch one leg straight out, and hold it just a couple of inches off the floor. Now push off your other foot and raise your hips up in the air. Perform the target number of reps, then repeat on the other side
This is similar to the one-legged form above, except with one leg planted on a medicine ball instead of on the floor, which engages the hamstrings of your planted leg as they prevent the ball from rolling away.
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