Great Glutes on the Ball

This is a lower body/core strength sequence done on the ball. It works best on a sticky mat & bare feet!

• Stand at the front of your mat, place the ball 1-2 feet behind your right leg. Slowly place the top of your right foot on top of the ball, bend left leg slightly for balance. Hands on hips, extend ball back behind you by straightening right leg, keeping bodyweight on left leg. With a tall spine, slowly bend left leg into a squat with heel flat on floor, knee over toes. Keep back knee straight. Slowly extend knee, no lock. Do 12-16 slow reps.
• On last rep, stay in your squat, then carefully lean torso forward & place hands on floor on either side of left foot in a 'runners'lunge', knee at 90 degrees. Drop hips down into a straight line. With right knee now resting on ball, do slow hamstring curls with right leg. Do 8-12 reps.
• Then begin walking hands backwards toward ball as you slowly begin straightening left knee & work into any degree of the splits you feel comfortable doing, The hands continue walking back under the shoulders for support. With both legs straight, hold & enjoy the stretch!
• Slowly walk hands forward until your front knee is back at 90 degrees. Your right leg is still sitting on top of the ball with a straight knee. Coming back up to a stand takes patience & balance! Place hands on left knee, look up, & very slowly stand up! Take leg off ball, shake hips out before switching sides.

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