Today I want to show you a fantastic exercise to help strengthen a weak lower back, and as a fringe benefit you’ll be working your glutes as well.
Technically this exercise works your entire backside (everything you can’t see looking in the mirror), but it’s best known for toning and strengthening the back and butt.
It’s also deceptively difficult, which is why I will give you a beginner through advanced version of this move.
I recommend starting at the beginner stage regardless of how advanced you are. This will allow you to safely progress up in difficulty.
Keep in mind that very few people make it to the most challenging version of this exercise the first time trying it so don’t get discouraged…
If you find yourself rolling off the stability ball that’s not necessarily a bad thing – it just means you’ve found an area that needs improving!
And once your nervous system and muscles get stronger on your posterior chain (back side of body), then you may just see your back pain begin to magically disappear and your glutes get that little “butt-lift” you’ve been looking for.
So now let’s get into exactly how to do this exercise.
First off, it’s referred to as a “supine lying ball bridge” (among other names) and all you need is an exercise ball.
*If you don’t have a ball you can use a bench or chair, but that does decrease the exercise difficulty.
Here are the steps to complete it:
1. Lie flat on your back on the floor
2. Place a stability ball under the heels of your feet
3. Place your arms out to the side (or advance to level 2 or 3)
4. Tighten your core and squeeze your glutes
5. Lift your hips off the floor with straight legs and knees
6. Hold at the top for up to 60 seconds
Like I said earlier, this exercise seems like a piece of cake, but it’s more challenging than you may think…
Many of my clients think they can just jump to level 3 when they first try this move, so it’s a bit of shocker to them when they roll side to side before correctly engaging the proper muscle groups in the right sequence.
I want you to try this out and then show it to your friends and see if they can do it – it’s a good exercise for all levels since you can start at the 1st phase and move up when you feel ready.
One thing you do need to look out for is tight posterior chain muscles like the calves, hamstrings, and back muscles so always make sure to do a proper dynamic warm up before beginning.
Of course if there’s any sharp pain during the move (or any exercise) you should discontinue the movement.
Now that you know the basics watch the video and follow along with the “Back & Butt Toner” and see how you do!
Also, if you’re looking for over 200 full-color pages of pure fat loss exercises and 84 days of fat burning nutrition cheat sheets, as well as daily foolproof checklists click the link below to instantly download everything today:
http://Lose5in7.com/getstarted
I wish you all the best!
Committed to your Success,
Stephen Cabral, CSCS, CPT, NS
Author of Fatlossity – Lose5in7 Weight Loss System
Health Consultant for MTV, Men’s Health, SELF, Maxim, Nutritiondata, Diet.com, Gather, EDGE
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