Stability Ball: "Hip Lift"
(Buns of Steel Matrix: Exercise #1)

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Keep arms relaxed--Use Butt/Glutes to lift!

Lock out core before returning to begin next rep

1. Lie on back and place feet on top of SB at ten and two o'clock positions.  Angle your feet so your heels contact the SB squarely which will keep your feet from slipping off the ball during the exercise.  *See foot position close ups.

2. With relaxed arms on floor, use glutes and hamstrings to lift your hips off the floor.  When you have hips in fully lifted and extended position, briefly "lock out" your core or trunk--this means STOP moving and be still for a second.

3. After your core lockout in the top position, lower hips with control until you barely feel floor under your butt then come right back up and repeat.  DO NOT rest on the floor!  NO FOO FOO!  Keep the booty tight and working at all times!

4. Repeat for 8-12 reps or 30 seconds. 

5. Go to Exercise #2-Heel Curl if you are doing the Buns of Steel SB Matrix.

6. Matrix Transition Tip!  When going to #2-Heel Curl, stay in the "up" position on the last rep of the Hip Lift.  This will be the "starting" position for the Heel Curl.  These seamless transitions without rest will add quality to your endurance burn.

Tips: While part of the killer "Buns of Steel" Matrix, the simple Hip Lift is a great beginning core exercise for those just learning the stability ball.  Key Point!  Don't rest on the floor in-between reps!  Keep your booty engaged at all times (be a tight ass!).  J

• Keep reps slow and controlled and make to "lock out" on top position so you get the deep spinal stabilization required for quality improvement.  All of these little points will make the Hip Lift a great core exercise.

• If you have a serious hamstring weakness, you'll quickly find out with the Buns of Steel Matrix exercises!  I've had a few people cramp up in less than 30 seconds--not good.  What IS good is improving your muscular imbalance between quads and hamstrings that will help you avoid painful hamstring injuries.  Fear not!  Just keep that booty tight, and you'll improve!

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes.  If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 2.25.08)

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