Exercise Ball Abs and Butt Routine

Today’s workout is using a body ball which you may remember from seeing in our back pain video! Not only can you work out with them, but they make excellent chairs too! In this video, I will be tackling 2 problem areas, the abs and butt, while using a body ball for each of the 8 moves outlined below. The harder moves will be first, but feel free to modify and go at your own pace! 

Our body balls come in 3 different sizes- ranging from 55 to 75cm.  This 7-minute workout starts with some ab exercises, then transitions to legs and then abs again. Feel free to repeat 2-3 more times to get a full ab and butt routine that will you have you feeling it the next day! 

Equipment + Overview

Body Balls

Workout Structure

Each position is done for 10 reps  

  1. Bear 
  2. Twisted Bear 
  3. Hamstring Curls 
  4. One-leg raises (right) 
  5. One-leg raises (left) 
  6. Plank hold 
  7. Plank roll out  
  8. Plank jacks 

Workout Details

Duration // 7 minutes for one circuit
Type // Muscle Toning/Core Strengthening

Breakdown //

Bear 

Step 1: Get in plank position with chins and feet on top of body ball.  

Step 2: Either hold in plank position or for advanced version, bring knees to chest and extend back out.  

Twisted Bear 

Step 1: In same position as before, bring knees up towards each side, targeting the sides of your abs. 

Hamstring Curls

Step 1: With back on floor, place heels of feet on exercise ball and lift lower body up towards the sky.  

Step 2: Maintaining hips off the ground, extend legs out on ball and bring them back in. Repeat.  

One-leg raises (right) 

Step 1: Maintaining same form as before, remove one leg off ball, extending it towards the sky. Lift hips up, back down, and repeat.  

One-leg raises (left) 

Step 1: Switch legs and try same exercises on opposite leg.  

Plank hold 

Step 1In a wide stance, bend over at hip to juggle ball underneath legsKeep back flat and abs tight while switching ball between hands.  Reverse in opposite direction. 

Plank roll out  

Step 1: With back on floor, alternate ball between hands and feet above you, switching back and forth.  

Plank jacks 

Step 1 : In same position, holding arms in same spot, move feet open and closed rapidly performing plank jacks.  

Adding a body ball helps to give workouts like this some resistance and make it even more challenging & fun! Don’t forget to hit the subscribe button on my YouTube channel above for future videos and leave your comments on this workout below! I’d love to hear from you. 

Inspire Yourself,
Amanda

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