Exercise Ball Hip Bridge Rolling

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The exercise ball hip bridge rolling workout is a great way to engage the back muscles.

By placing your feet on the exercise ball, you activate the glutes and hamstrings.

Rolling the exercise ball in and out challenges the core and further engages the back muscles.

Remember to maintain proper form and control throughout the exercise for maximum benefits.

Place an exercise ball on the floor and lie on your back with your feet flat on the ball, knees bent, and arms by your sides.
Engage your core muscles by drawing your belly button towards your spine.
Press your feet into the ball and lift your hips off the floor, forming a straight line from your knees to your shoulders.
Roll the exercise ball towards your glutes by bending your knees and pulling your heels towards your buttocks.
Extend your legs and roll the exercise ball away from your glutes, returning to the starting position.
Lower your hips back down to the floor, maintaining control and keeping your core engaged.
Repeat steps 3 to 6 for the desired number of repetitions.

Position yourself on the exercise ball by lying down on your back, with your feet flat on the ground and your knees bent at a 90-degree angle. Place your arms by your sides, palms facing down, for stability and support.
Engage your core muscles by drawing your belly button in towards your spine. This will help stabilize your body and prevent any unnecessary movement during the exercise.
Start the movement by pressing your feet into the ground and lifting your hips off the floor, creating a straight line from your knees to your shoulders. Imagine driving through your heels to activate your glutes and hamstrings.
Once you have reached the top of the movement, slowly roll the exercise ball towards you by bending your knees and bringing your feet closer to your glutes. This will intensify the activation of your back muscles, particularly the erector spinae.
To complete the exercise, slowly roll the exercise ball away from you by straightening your legs, returning to the starting position. Focus on maintaining control throughout the movement and avoid any sudden jerking or bouncing motions.