Ball Rise and Shine Advanced

Primary Muscle Group: Low Back, Buttocks

Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.

Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both palms on the floor in front of you in a wide stance.

Breathing: Exhale as you lift your torso, inhale when you release back to start.

Execution: This exercise advances to the next level if you extend your legs out behind you against the wall. Also, place your hands behind your head; now lift your upper torso towards the ceiling and squeeze your buttock muscles when you reach the top of the motion. Release back to start position.

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