I've been trying to find this exercise on various pages online without success. I guess my trainer taught me something. =D
If you go here: http://exercise.about.com/cs/abs/l/bl_core.htm and scroll down to the "Butt Lift" exercise, it shows something close to the starting position. However, instead of starting with your butt on the floor, you'd have the ball slightly lower on your back with your knees bent at greater than 90 degrees and your butt off the floor. Hold the weight central over your abdomen (you can cross your arms over a barbell weight or hold two 5-pound hand weights with your arms akimbo so the weight rests centered over your abdomen).
Then, instead of lifting your body and keeping your shoulders in the same position on the ball as pictured, you would keep your weight in exactly the same position on the ball (central/lower back), and straighten your legs and hips to roll the ball backward slightly. Then bend your knees/hips again to get back to starting position, and repeat. Hope that helps!
(Remember not to crane your neck -- keep it in a relatively straight position without straining.)
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Date: 2007-10-29 04:49 pm (UTC)If you go here: http://exercise.about.com/cs/abs/l/bl_core.htm and scroll down to the "Butt Lift" exercise, it shows something close to the starting position. However, instead of starting with your butt on the floor, you'd have the ball slightly lower on your back with your knees bent at greater than 90 degrees and your butt off the floor. Hold the weight central over your abdomen (you can cross your arms over a barbell weight or hold two 5-pound hand weights with your arms akimbo so the weight rests centered over your abdomen).
Then, instead of lifting your body and keeping your shoulders in the same position on the ball as pictured, you would keep your weight in exactly the same position on the ball (central/lower back), and straighten your legs and hips to roll the ball backward slightly. Then bend your knees/hips again to get back to starting position, and repeat. Hope that helps!
(Remember not to crane your neck -- keep it in a relatively straight position without straining.)