This is the Stability Ball Reverse Extension. It's a great exercise for the hips and glutes. When executed correctly you can completely lift your legs by firing your glutes. This is your power house muscle for this move. This exercise comes straight from acefitness.org. Add this exercise to your lower body workout day and get ready to get great glutes!
Take a few deep breaths. Notice how your abdominals want to rest on the ball when you inhale.
Exhale and pull your abdominals away from the ball. Try to keep them pulled away even when you inhale. This is your abdominal engagement. Try to maintain this engagement throughout the exercise.
Step 3Lowering Phase: Inhale. Keeping your legs pressed together, and slowly lower both legs back to the floor. Knees should be straight throughout the movement.
Do not bring your legs above parallel with the torso. This will cause your low back to arch.
Step 1Starting Position: Lie prone (on your stomach) over the top of a properly-inflated stability ball (one that compresses approximately 6" under your body weight) with both feet and hands on the floor, hip- and shoulder-width apart.
Step 2Upward Phase: Gently exhale, contract your abdominal/core muscles to stiffen your torso and slowly walk yourself forward until your hips lie directly over the top of the ball, lifting both legs in unison off the floor until they are parallel with your torso. In this position, your body weight is distributed over the ball and supported by both hands placed on the floor. Press and hold your legs together so they move at the same time. Think about squeezing a quarter between your knees to help maintain the position.
Step 3Lowering Phase: Inhale and slowly lower both legs in unison back towards the floor while keeping them fully extended.
Avoid hyperextension in your low back by raising your legs past parallel alignment with your torso.