Exercise Ball Hip Thrust

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The exercise ball hip thrust is a great workout for engaging the abs and back.

The exercise ball serves as a stabilizer, forcing the core muscles to work harder.

By elevating the hips on the ball, the exercise targets the glutes and hamstrings as well.

While the exercise ball hip thrust engages auxiliary muscles, its primary focus is on the abs and back.

Place an exercise ball on the ground and sit on it, with your feet flat on the floor and your knees bent at a 90-degree angle.
Slowly roll your body down the exercise ball until your upper back and shoulders are resting on the ball.
Position your feet shoulder-width apart, with your toes pointing forward.
Engage your core muscles and press your hips up towards the ceiling, lifting your buttocks off the ground.
Continue to lift your hips until your body forms a straight line from your knees to your shoulders.
Hold the position for a moment, then slowly lower your hips back down to the starting position.
Repeat the movement for the desired number of repetitions.

Position the exercise ball under your upper back, with your feet planted firmly on the ground and knees bent at a 90-degree angle. Engage your core by drawing your navel towards your spine, creating a stable base for the movement.
As you lift your hips off the ground, focus on squeezing your glutes and driving the movement through your heels. This will activate your posterior chain, including your hamstrings and lower back, while also helping to stabilize your pelvis.
Keep your abs engaged throughout the entire exercise, as this will not only protect your lower back but also enhance the effectiveness of the movement. Imagine pulling your belly button towards your spine, creating a strong connection between your core and hips.
Avoid overarching your lower back by maintaining a neutral spine position. Imagine a small space between your lower back and the exercise ball, ensuring that your abs and glutes are doing the work rather than relying on your lower back muscles.
To challenge your core even further, try adding a resistance band around your knees. This will engage your hip abductors and add an extra element of stability to the exercise, helping you to maintain proper form throughout the movement.