Strengthen butts and back

Start with lying on a mat and placing your legs over the exercise ball. Use the big sized exercise ball for placing your legs over it. Use your arms for balancing. Place them on the floors. If you want a more challenging exercise then place arms over then place them over your chest. Lift your hips up by keeping the back straight. Put all your weight on your feet and shoulders. Form the 90 degree angle by pulling your legs to your hips. Your ball will slip but you do not bend your hips. Keep yourself in the same direction for some time and then gradually roll back to the original position. You can repeat this exercise 10 times a day. For more sets allow breaks in between.

Equipment

Exercise ball and mat

The Routine

Place your legs over big sized exercise ball and place your arms on the floor if you want balance. Then lift your hips up by keeping your back straight. Put your whole weight on your shoulders and the feet by making 90 degree angle. Pull your legs to your hips and make 90 degree angles. Get yourself back to your original position. The ball may slip down
slightly however you should not bend your hips.


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