Hi everyone in this video I am going to show you a great exercise for strengthening the hip, core, hamstrings, quads and back muscles.
This exercise is very effective for recovery after various knee problems and injuries. It is helpful for patellar tendonitis, patellar tendinosis, Chondromalacia patella, patello-femoral problems and post surgical or post injury knee pain.
This hip and core strengthening exercise specially helps strengthen the quadriceps, hamstrings, glutes muscles, other hip muscles and core muscles.
Using a gym ball really makes this exercise more challenging, so you should make sure you are able to do the exercise without the ball first.
Hey guys, this is Manu Kalia, physical therapist and Ayurveda herbalist. So today I’m going to show you a strengthening exercise using a ball and target strengthening your gluteal muscles, your glutes, your hamstrings, and even your abdominal, your core, your trunk muscles.
Thefirst thing I’m going to do is bridging on the ball, with your feet on the ball. So it helps if you have a ball that has a good amount of air in itmaking it stable. So I’m going to put my feet on this and I’m going to push down and I’m going to raise up. The key is to make sure you’re really tightening up your glutes because your hamstrings are really going to be working. Hold the position, tighten up your abdominals and maintain that. You can even do repetitions back and forth or static holds in that position. Really works at kicking in your hams and even your calf muscles are working, your glutes are working, the abdominals and your trunk muscles are working too. It’s definitely a challenging exercise.
Now, the other variation to that would be having your knees straight or extended. This is a bit easier, this way of doing it where I’m raising it up. This will target more of your glutes, less of your hamstrings like the other one. Again, the key is to make sure your stomach muscles are tight, really squeezing your butt, and these guys are nice and stable. If you wanted to, you could do some arm stuff here too up and down, even with weights to make it more challenging for yourself. Isometric holds, hang out in that position so you really fire up all these muscles.
So, great exercise to strengthen those glutes, core muscles, especially for athletes, for runners and people who are suffering from knee problems or any joint-related things where you can’t do a lot of weight-bearing or loading exercises but you still want to maintain your strength, and especially if you’re trying to prevent injuries, too, and so you want to strengthen all those core muscles through here as well as your glutes or your base through here. So, very effective and you should definitely make it part of your regular routine.
Have any questions? Make sure you leave a comment. Thanks.