You’ll see what we think are the best glutes exercises using a massage ball to try in this week’s videos. Using a massage ball is an easy way to work into muscles by increasing the blood flow in the area.

Watch the video or read more below:

Here are the Three Best Glutes Exercises using a Massage Ball:

Exercise #1: Squash Against the Wall

We cover the ball with a towel so it doesn’t mark the wall before squashing the ball against the wall with your glutes (the muscles at the back of the hips). Try out different places on the glutes to see where is tight and an area you want to work on. Move the ball around – up-down, side-to-side, or around in a circle.

Aim: 1-2 minutes and then move on to the other side.

Exercise #2: Glutes Stretch

For this on you’ll need to get on the floor. With the ball on the floor, lift yourself up to get the left glutes on the ball. Place your left foot over your right knee, which will put the glutes on a stretch. Start rolling the ball around, up and down, side to side, around in a circle. Try to find any tight spots.

Aim: 1-2 minutes and then move on to the other side.

Exercise #3: Hip Rotations

As with exercise #2 above, you’ll have the ball on the floor and lift yourself up to get the left glutes on the ball. Straighten the right leg and bend the left knee, placing the left foot out to the side. Slowly move the left knee over to the midline (over to the right) and then return to the start position.

Options:

• Counting: 2-3 x 10 repetitions
• Time: 1-2 minutes

Repeat on the other side.

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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