Here’s another really cool glute and core strengthening exercise. It’s a bit more advanced, but those of you looking for something more challenging you are going to love it. It’s also one of the safest and most effective exercises to get stronger for running. It’s don’t put pressure on the joints and builds dynamic stability.
Hey guys, this is Manu Kalia, physical therapist and Ayurveda herbalist. So I want to show you another hip and core strengthening exercise similar to the one that I did in my last video using this ball, but we’re going to, basically, I’m going to use a kettle bell here that’s stable and doesn’t move you could use for this exercise at the other end to hold on to. So, once again, the purpose of the exercise is to strengthen your glutes, your hip extensors, which will help you bring the leg backwards, kick the leg back, as well as working on core stability, your low back muscles. So, very, very important for good pelvic control and stability whether you’re playing sports, running or just day-to-day activities to have really strong glutes—glute med, glute max—as well as good lower abdominal and core stability through that area.
So what we’re going to do is we’re going to use the ball again and this time—last time the way we did that was we did a pushup position and then I had you work at lifting your leg up. So you had a wider and more stable surface. Now, if I want to make it a little more challenging for myself, I can roll back on the ball a little bit back and hold on to this here, the stable surface, and I can do the exact same thing. I would tighten my stomach muscles and I would squeeze my glutes and I’m going to work at lifting up again and I will hold that position. Now, of course, the ball being an unstable surface, it wants to move. So I will work at, I can hang out here, I can do hip abductions, bring my leg out, I can do hip extensions there, I can even work at rolling back and forth in that position, keeping that control and staying on the ball. So that way it’s a lot more challenging for me because I have to maintain stability on the ball as well as working at doing hip extensions with that.
So, really good way to get strong through all these muscles here. As I said, you don’t need…this is a kettle bell, you could use anything that’s stable, you could even grab onto the leg of the kitchen dining table or something, essentially anything that’s stable and you can hold on to and then work on some extensions with it. So try it out. It’s a great exercise.
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