Your stability (a.k.a. swiss) ball is way more versatile than you may realise. Rather than only using it to sculpt your core, this ball can help tone your butt, thighs, and hamstrings, too.
Here is a complete workout, that challenges each and every part of your lower body, in addition to your core. Why does it works? It spikes cal burn by activating the deepest stabilising muscles in your glutes and core, and it raises your body off the ground, which increases the range of motion for your hips so you can better tax your glute muscles with every rep.
The benefits of the mighty stability ball read like a muscle-building wish list: greater range of motion for abdominal exercises, heightened postural awareness, increased engagement of stabilising muscles, and, best of all, it’s your silent partner in perfecting a pert, perky posterior!
Do this routine two to three times a week, supplementing the plan with a clean diet and cardio for 30 to 40 minutes, four times per week.
gluteus maximus, quadriceps
- Position a stability ball between your back and a wall, standing close enough so that it does not slip to the floor.
- Maintain a shoulder-width stance with soft knees, resting your hands on your waist [A].
- Lower into a squat, rolling the ball along the wall behind you as you descend.
- If necessary, raise your arms straight in front of your body for balance.
- Stop when your thighs become parallel to the floor [B].
- Pause, then press through your heels to stand.
- Repeat for three sets of 10 to 12 reps.
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gluteus maximus, abdominals
- Support your upper and lower back on a stability ball, with feet hip-width apart and flat on the floor.
- Clasp your hands lightly behind your head and drop your hips towards the floor [A].
- Exhale as you contract your glutes and raise your hips [B].
- Hold for one count, then inhale and slowly return to the starting position.
- Perform three sets of 10 to 12 reps.
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- Lie on your back with your arms extended at your sides and palms pressed into the floor.
- Rest both calves on top of a stability ball [A].
- Raise your hips from the floor so that your body forms a straight line [B].
- Hold for one count before lowering to the ground, but do not touch your hips to the floor.
- Repeat, aiming for three sets of 10 to 12 reps.
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gluteus maximus, hamstrings
- Lie faceup on the floor, arms extended along your sides.
- Rest your calves on a stability ball, toes pointing towards the ceiling, then lift your hips from the floor [A].
- Contract your abs and squeeze your glutes as you bend your knees to roll the ball towards your body [B].
- Hold for one count before rolling the ball back to the start.
- Do three sets of 15 reps.
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Single-Legged Butt Blaster:
gluteus maximus, hamstrings
- Lie face up on the floor, arms extended along your sides.
- Rest one foot on a stability ball and raise your other leg towards the ceiling, then lift your hips from the floor [A].
- Squeeze your glutes as you bend your lower leg, pulling the stability ball closer to your body.
- Stop when your bent knee points toward the ceiling [B].
- Hold for one count, then return to the start.
- When your set is through, switch legs and repeat for three sets of 15 reps on each side.
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Four-point Glutes Bridge, Part 1:
- Lie faceup on the ground, your arms level with your shoulders and palms touching the floor.
- Place your feet on a stability ball, toes pointing upward [A].
- Raise your hips from the ground [B].
Four-point Glutes Bridge, Part 2:
- Slowly lift one leg about one foot from the surface of the ball [C].
- Hold for one count before lowering it and returning to the starting position.
- Alternate legs with each rep, and repeat for three sets of 15 reps on each side.