HIP EXTENSION

The hip extension, another stability ball exercise, involves the core muscles as well. You can see how the glutes tie into these core muscles when you make your body as stable as possible during this exercise.

1. Lie flat on the back on the ground, with the heels together on top of the ball. Arms can rest by the sides.
2. Tighten the abs and glutes, dig the heels into the ball, and lift the hips off the floor until the body is in a straight line.
3. Hold this position, keeping the glutes squeezed and the abs tight.
4. To decrease the difficulty, place the ball under the knees rather than under the heels. To increase the difficulty, cross the arms across the chest.