Throughout the Sunday BumDay Challenge we’ve done a lot of different glute focused exercises, some which are great for developing balance, some are awesome for developing muscle endurance and then there are others which are sweet for overall glute building.
Today’s challenge is a little different as it is much more focused stability.
For this exercise challenge, you’re going to need to put on your mind in complete focus, as you should in every workout and exercise, but what I mean is this exercise, helps work your glutes AS WELL as your core! Bonus huh? 😉
Thought you’d like that one!
The Sunday BumDay Challenge Day #7
This week’s exercise challenge is: the Elevated Bridge + Single Leg Lift
+ stability ball
+ exercise mat
DO: 100 reps per side, ( = 200 reps !!! ) with a nice and slow tempo of 2 – 3 seconds up and down. I did all 100 reps on the right, then did 100 more on the left side.
+ sit on the ball, bend your knees and use your feet to walk forward as you push your shoulders back on the ball
+ position the ball right under your shoulders, keeping your feet flat on the floor, with your knees bent at 90 degrees ( your knees over your heels )
+ keep your back straight and core engaged
+ exhale and lift one knee, keeping it bent 90 degrees, towards your chest
+ inhale, lower your leg and repeat on opposite side
Try keeping your back as straight as possible, but because of the leg lift, you may end up leaning towards one side of the ball a little. This is fine, as long as you can maintain a flat back, and if you keep your core engaged TIGHT, your back should stay flat. 🙂 It’s hard! Especially with the slow tempo. But I like a good challenge!
Also, I just wanna say now, that next week’s challenge is going to be even harder.
I mean, shouldn’t it be? It’s the last Sunday BumDay Challenge so we have to go out with a bang? RIGHT? :):):)