7 – Reverse hyperextension
This exercise helps tone the muscles of the buttocks.
Lie on the fitball with your chest. At the same time, the toes and hands rest on the floor. Roll forward a little until your arms are level with your shoulder girdle and your hips are touching the surface of the ball.
Engage your abdominal muscles and closed legs. To do this, raise your straight legs so that they are level with the body. Try to stay at the extreme point as long as possible.
The number of repetitions, equal to 12-15 times, must be done in one approach, without getting up from the ball.
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