The Second move in this workout is basically the inverted position of the first, follow the steps carefully to get it done safely:

(illustrations Provided Below)

Exercise#2:

1- Rest your shoulders and lower back on the ball.

2- Engage your inner core, as in the first Step.

3- Hollow your abdominals and squeeze your bum while lifting your bum up and pushing the pelvis forwards to achieve a straight line with your shoulders, hips and knees. Don’t arch your back.

4- Hold this position with your head resting comfortably on the ball, and keep pushing your pelvis forwards (or tucking your bum underneath) to emphasize the contraction of your glutes.

5- Hold for 10 seconds and repeat 10—20 times.

Exercise# 1 – 2 – 3 – 4 – 5

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