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Swiss Ball

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Primary Muscle

Gluteus Maximus

Secondary Muscle

Hamstrings

Hip Raises - Swiss Ball

Lie on your back on an exercise mat. Place your arms out to your sides to give you a little support throughout the movement. Place the soles of your feet on the ball a few inches apart with your knees bent at 90 degrees. Raise your hips off the ground in a slow controlled movement until your body is straight and the weight is spread evenly between your feet and your shoulders.

During the movement make sure that your knees remain at 90 degrees. Once you have reached the top slowly lower yourself back down to the ground.

Do keep your knees at 90 degrees throughout Do move slowly and in a controlled manner Do use a non slip floor surface Do place your hands to the side to aid balance Do push your hips up as high as you can Do breathe out on the way up and in on the way down Do keep your knees the same distance apart as your feet throughout	Don't rush the movement Don't straighten your legs Don't hold your breath Don't let your knees go out or touch

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