The trainer called the best fitball exercises to strengthen the buttocks

Trainer Kate Meyer named the best fitball exercises to strengthen the buttocks. Her words leads the portal Eat This, Not That.

The specialist advised to perform a glute bridge. To do this, you need to lie on the floor, bend your knees, put your feet on the fitball, raise your pelvis, and then lower it. The line from the knees to the shoulder girdle should be straight.

The second exercise – leg raises while lying on the ball – will also help to work out the abdominal muscles. “Lie down on the ball face down. The fitball is under the hips, hands hold the upper body. Raise your legs up, tensing your buttocks. And then lower your legs as soon as you reach the end of your range of motion,” Meyer explains.

Next, you need to do “Bulgarian squats.” “Stand in front of the ball, turn away from it. Place one foot on the ball with your back knee bent at a 90-degree angle. Sit down so that the front knee forms a right angle, and then rise, ”said the trainer, noting that it is important to maintain posture when performing this movement.

For the final exercise, you need to take the same position as for the glute bridge, but this time put the shins on the fitball. Keeping the pelvis at the top, it is necessary to bend the legs to an angle of 90 degrees, thus rolling the ball towards you, and then return to the starting position. All movements are done for three or four sets of 12-15 reps with a 45-second rest between sets, according to Meyer.

Earlier, fitness trainer Ekaterina Karina spoke about the dangers of exercising at home. She recommended at least once to go to the gym and work out with a personal trainer.