Stability Ball: "Hip Press"
(Buns of Steel Matrix: Exercise #3)

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!

Make sure to have feet "flat" before you press hips up

Press hips up until you lock core in a straight line with upper legs

1. Lie on back and place feet FLAT on top of SB at ten and two o'clock positions which will keep your feet from slipping off the ball during the exercise.

2. With relaxed arms on floor, use glutes and hamstrings to press your hips high above the floor placing the hips in fully lifted and extended position.  Briefly squeeze butt HARD in the top position before you come down.

3. Lower hips with control until your butt is close to the SB.  DO NOT rest on the floor!  NO FOO FOO!

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

5. Go to Exercise #1-Hip Lift if you are ready for another round of the Buns of Steel SB Matrix.

Tips: As #3 in the Buns of Steel Matrix, this one is a real burner!  Make sure to get a high lift and squeeze your butt as you lock out in the top position.

• This is a weird-feeling exercise and especially as #3 of such a hard matrix. However, if you want to work on a tight butt, this one is worth doing.  Make sure to follow the form tips above so you get the most out of each rep.

*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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