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Hip extensions

  • Lie over the fitball on your stomach, keep rolling over the ball until it's under your hips and your hands and toes are touhing the ground.
  • Keep both hands on the floor and contract your core muscles (abdominals and glutes) to stabilise and keep your body still on the fitball.
  • Keeping one leg still squeeze through your glutes to raise the other leg up behind your body.
  • Try to keep your hips straight and parallel with the ground, and minimise twisting.
  • Squeeze through your glutes and control the lowering of your leg back to the ground.
  • Repeat 10-15 reps x 2 sets for each leg.