It mainly works your glutes (buttocks muscles) and hamstrings (back of your thighs).

This exercise helps improve your core strength (the muscles in your middle).

It also helps you move your hips more easily.

Doing this exercise makes your backside muscles stronger.

It's good for athletes and people who want to get fitter.

This exercise is helpful for overall fitness and being able to do everyday activities easily.

It's suitable for people just starting to exercise and those who are more experienced.

This exercise strengthens your glutes (buttocks muscles) and hamstrings (back of your thighs). Stronger glutes and hamstrings help you jump higher, run faster, and do everyday activities like climbing stairs more easily.

Doing lying hip lifts on a stability ball makes your core muscles (abs and lower back) work hard to keep you steady. A strong core is important for good posture and preventing back pain.

The stability ball makes you work harder to balance. This improves your coordination and helps prevent falls, which is important as you get older.

The movement stretches your hips and lower back, helping to improve your flexibility and range of motion. This can make everyday activities feel easier and reduce stiffness.

Lying hip lifts are a good exercise for recovering from injuries. The controlled movements help rebuild strength without putting too much stress on your body.

This exercise is safe and effective for many people, but if you have any injuries or concerns, talk to your doctor or physical therapist before starting.

Foot placement is key: Your feet should be flat on the floor, about as far apart as your hips.

The lift-off: Push down firmly through your heels. Lift your hips off the floor until your body makes a straight line from your shoulders to your knees. Imagine a straight board.

Squeeze and hold: At the top of the movement, squeeze your bottom muscles (glutes) tightly. Keep your tummy muscles (core) pulled in to help you stay stable.

Controlled descent: Slowly lower your hips back down towards the floor, but don't let them touch the ground. Keep the movement smooth and steady.

Repeat as needed: Do this several times, depending on how many repetitions you want to do for your workout.

Stay balanced: Keep the stability ball steady throughout the whole exercise. This helps you improve your balance and makes the exercise more challenging.

Lying Leg Hip Raises: This exercise is great for strengthening your glutes and hamstrings. It also helps your core muscles. Because you do it on the floor, it's easier than using a stability ball, making it perfect for beginners.

Seated Leg Raises: This exercise mainly works your hip flexors and quadriceps (muscles in the front of your thighs). It's a different type of movement that helps build overall leg strength. It's also easier on your balance than exercises done lying down.

Weighted Hyperextensions (on a stability ball): This exercise is similar to the stability ball hip lift but adds weights to make it harder. It focuses on the muscles in the back of your body (like your lower back, glutes, and hamstrings).

Each of these exercises has its own advantages. Try them all and find which one you like best to add to your workout routine!

To make your workouts more interesting and challenge your muscles differently, try these variations:

Lying Leg Hip Raise: This is like the stability ball exercise, but you keep your legs up in the air the whole time. This makes your glutes work harder and really strengthens your core.

Incline Leg Hip Raise: This is similar to the lying leg hip raise, but you do it on an incline (like a slightly raised surface). This makes it harder and improves your balance.

Weighted Hyperextensions on Stability Ball: This exercise works your lower back, glutes, and hamstrings. You can add weights to make it even harder. It's also great for your core.

These changes help you keep your workouts fun and effective. They also help you strengthen your muscles in new ways, making you stronger and more stable overall. Experiment to find what you like best!

Feet Position Matters: Place your feet close to the stability ball. Moving them too far away makes the exercise harder and less effective. Your feet should be close enough to give you good balance and control.

Engage Your Stomach Muscles: Tighten your stomach muscles throughout the exercise. This helps to support your back and makes the movement safer and more effective. Think about pulling your belly button towards your spine.

It makes your glutes (butt muscles) and hamstrings (back of thigh muscles) stronger.

It also helps your core (middle body) become more stable.

Doing this exercise regularly will improve your overall fitness and how well your body works.

Good form is really important to avoid injuries and get the most benefit.

Lie on your back with your heels on the ball, knees bent.

Keep your back flat on the floor as you lift your hips up.

Squeeze your glutes at the top of the movement.

Slowly lower your hips back down without letting your back arch.

Common mistakes include arching your back, using momentum instead of your muscles, and not squeezing your glutes.

Start slowly and focus on proper form before trying to do many repetitions.

If you are new to exercise, or have any injuries, talk to a doctor or physical therapist before starting this exercise.