Ball Bottoms-Up Advanced

Primary Muscle Group: Quadriceps femoris, Gluteus, Abdominals

Muscle Groups Worked in This Exercise: Gluteus, Bicep Femoris

Preparation: Lie on the floor with your arms down at your sides, palms down. Only one heel and calf should rest on the top of the ball at a time.

Breathing: Exhale while you raise your hips, inhale when you release the position back to the floor.

Execution: Raise your hips toward the ceiling while you balance on your shoulders and one heel. Extend the opposite leg to the ceiling and lift your hips. Inhale and release back to starting position.

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