Your stability (a.k.a. swiss) ball is way more versatile than you may realize. Rather than only using it to sculpt your core, this ball can help tone your butt, thighs, and hamstrings, too. Here, a complete workout created by Jeanette Jenkins, personal trainer and president of the online training site thehollywoodtrainer.com, 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 stabilizing 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.
Do this workout once or twice a week. Perform the circuit in order, moving from one exercise to the next without resting. After you've completed all four moves, rest up to one minute, then repeat twice for three total sets.
How to: Lie faceup on the floor with your ankles and heels on a stability ball, then raise your hips so that your body forms a straight line from your shoulders to your heels
(a). Pull your heels toward you to roll the ball as close as possible to your butt
(b). Pause, then reverse the movement to return to start. That's one rep; do 15.
SINGLE-LEG GLUTE BRIDGE
How to: Rest your upper back on a stability ball and place your feet hip-width apart, knees bent 90 degrees, so your body forms a line from shoulders to knees. Squeeze your glutes and lift your left leg
(a), then lower your hips toward the floor
(b). Press through your right heel to return to start. That's one rep; do 15, then switch sides.
FOOT-ELEVATED PLANK LATERAL LEG LIFT
How to: Start in a pushup position with your shins resting on a stability ball, your hands under your shoulders
(a). Brace your core and squeeze your glutes as you lift your left leg off the ball and out to the side
(b). Pause, bring your left leg back to the ball to return to start, then repeat with your right leg. That's one rep; continue alternating for eight reps.
How to: Rest your lower belly, hips, and thighs on a stability ball and place your hands flat on the floor a few inches in front of you
(a). Squeeze your glutes as you slowly lift your legs into the air, peeling your thighs off the ball
(b). Slowly reverse the movement to return to start, keeping the ball in place. That's one rep; do 15.
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