The exercise ball is a versatile training tool. With it you can train your abdomen, legs and buttocks. It is also very suitable for exercises for home like pelvic lift
The special feature of the pelvic lift with the exercise ball
This exercise starts very simply and that is to sit on the exercise ball.
If you're thinking, "This is kid's stuff," I can reassure you: It won't be complicated, but it will be strenuous. This exercise trains the buttocks and thighs and gives you a firm butt.
Your back will also be strengthened with this exercise ball. The focus is on the lumbar spine. The exercise is perfect for those who sit a lot and want to strengthen their back.
Fact Box
| Fitness level: | easy |
| Muscles: | Buttocks and thighs |
| Equipment: | Exercise ball |
| Sweat Level: | low |
| Training duration: | 12 repetitions, three passes |
Before we go
1.) Make sure that you use the correct Gym ball size at home.
2.) Use a non-slip underground, otherwise you can injure yourself properly
3.) Make sure that enough, but not too much Air in the ball is
Pelvic lift: It's that simple
1.) Sit centrally on the exercise ball
2.) Now move the soles of your feet forward. Your legs must be hip-width, otherwise you will lose your balance.
3.) Meanwhile, tilt your upper body backward until the ball is between your shoulder blades.
4.) Your legs now form a right angle
5.) Hold this position for 10 seconds and repeat the exercise 15 times
Our tip
If you find it difficult to keep your balance, it helps to put your hands on your stomach.
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