Ok, if you are not serious about working out then stop reading this article right now. If you are serious then pay close attention because this workout is the best way to get a tight butt. It may seem easy when reading it on this monitor, but once you try it you will see how it is capable of developing you a tremendous glute and hamstring muscle! Check out the following 2 drills that I consider stability ball power exercises.
1. Bent Knee Hip Thrusts: This drill looks about as silly as doing a hand stand, but the benefits are huge. All you need to do is find an open floor space and your stability ball. From here you want to lie down on your back with your arms slightly angled out to the side and flat on the ground. Place your feet on the ball with your heels pushing down on the ball. Your knees should be bent at a 90 degree angle with your rear just barely touching the floor. Make sure that your feet are flexed with your toes pointing up, and not extended like you would if you were pressing the gas pedal in your car. From here all you need to do is perform a hip thrust extending your hips so your rear lifts off of the floor until it aligns your body from your shoulders to your knees. This requires strong glutes. Continue to flex and extend your hips allowing your rear to barely touch the ground for each repetition. Try to do 30 of these in a row!
2. Hamstring Ball Rolling; Flexion and Extension: The setup for this exercise is exactly the same as the first with the exception that your legs are extended when you begin. Here you start with your body fully extended in a straight line. With your rear off of the ground and the ball just above your ankles flex your knees and roll the ball towards your rear and then extend it back for one repetition. Keep your rear off of the ground throughout the entire set and execute 30 of these in a row! When you are finished feel free to email to tell me how easy they were.
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I’m Brandon Richey the Strength and Conditioning Pro!