Swiss Ball Hip Extensions with Medicine Ball
Exercise of the Month: September 2011
Fitness Level: Intermediate

Sit on top of the Swiss ball and position a medicine ball carefully in between your thighs. Using your inner thighs squeeze onto it so that the ball remains in place.

From this sitting position roll down the Swiss ball so that your head and shoulders rest on the apex of the ball. Your feet should be placed directly under your knees so that there is a right angle at the knee joint. Adjust your toes so that they are facing directly ahead of you.

Push your hips up high so that there is a straight line running from your head to your knees. Place your hands around your waist.

Carefully bend at your waist, lowering your hips towards the floor. As you lower it is important to keep your knees directly over your toes. It is important to keep the Swiss ball as still as possible as you move.

Push directly upwards with your hip musculature so that your return to the start position. Once you are back to a horizontal body position squeeze onto the medicine ball and re-engage your bottom and inner unit.

Repeat.

Exhale: As you lower your hips towards the floor.

Inhale: As you push your hips towards the ceiling.

This exercise is designed to strengthen the stabilising muscles of the hips, legs and abdominals. If completed with good technique it can help to biomechanically train the knees and feet to move with correct alignment.