Shilpa Shetty Kundra’s latest fitness video can be your guide to strengthen lower back | – Times of India

Shilpa Shetty Kundra, known for her fitness videos, always makes sure to release a new and informative post every week. Her #MondayMotivation series have good engagement over social media.
In her recent post, Shilpa shares a video of hers doing, Prone Reverse Hypers on a Swiss Ball.
“This simple yet effective move strengthens your lower back and glutes while challenging your core to maintain balance. It’s perfect for building strength, improving coordination, and finding stability—both in your workout and in life,” Shilpa has captioned her video.
Prone reverse hypers on a Swiss ball are an excellent exercise for strengthening the glutes, hamstrings, and lower back. This movement enhances posterior chain activation, improving core stability and posture, while being gentle on the spine.
To perform this exercise, position yourself face down on a Swiss ball with your hips resting on the ball’s center and your hands on the floor for stability. Your legs should hang freely with your toes lightly touching the ground. Engage your core and squeeze your glutes as you lift both legs simultaneously to align with your torso. Slowly lower your legs back to the starting position. Repeat for the desired number of reps.
This exercise targets the glutes and hamstrings while activating the lumbar muscles, making it ideal for building lower body strength and preventing lower back pain. The instability of the Swiss ball adds a balance challenge, engaging the core further.
How to do it?
Add this to the start or end of your training routine for 3 sets of 15-20 controlled reps, with 45 seconds of rest in between.
Prone reverse hypers are suitable for beginners and advanced athletes alike, as they can be modified with ankle weights or resistance bands for increased difficulty. Consistent practice improves athletic performance, posture, and stability, making it a versatile and effective addition to your fitness routine.
Watch the video here: