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The Exercise Ball Workout for Your Tightest Abs and Butt Ever

For the 31 minutes of this exercise ball workout, you'll be carving your core from every angle and achieving the defined muscles that come from the more intense squats and lunges required when working out on a stability ball. "Most of these moves provide a ton of glute activation and a focus on hamstrings—the combo you need for a firm butt," says Traci Copeland, a Nike master trainer in New York City who has perfected a way to get the most shaping power out of this go-to tool.

How it works: Warm up for five minutes with some dynamic stretches—knee hugs, ankle grabs, inner-thigh stretches, walk-out planks, walking lunges, arm rotations, trunk twists. Then do the following moves in order for as many reps as possible (AMRAP) for the time indicated. Aim for little to no rest between sets. Complete the circuit three times. Mix this exercise ball workout into your routine twice a week for max results. Choose a ball diameter according to your height. If you're 5 feet tall or shorter, use 45 centimeters; 5' 1" to 5' 7" use 55 centimeters; taller than 5' 7" use 65 centimeters. The key is that you want your knees to bend at 90 degrees when you're sitting on the fully inflated ball.

Total Time: up to 45 minutes

You will need: Swiss ball

1. Split Lunge

A.

Stand on right leg in front of ball with left leg bent behind you and shin and toes pressing into ball, hands on hips to start. Bend right leg, pushing ball back with left leg. Repeat for 30 seconds. Switch sides; repeat.

Sets:

3

Reps:

AMRAP

2. Assisted Pistol Squat

A.

Stand on left leg behind ball with right leg extended and heel on ball, hands in fists at chest with elbows bent to start. Bend left leg as much as you can. Repeat for 30 seconds. Switch sides; repeat.

Sets:

3

Reps:

AMRAP

3. Tilt

A.

Stand on left leg to left of ball with right leg bent and foot on ball, hands on hips to start. Straighten right leg, pushing ball away as you reach arms overhead, leaning torso to the left. Repeat for 30 seconds. Switch sides; repeat.

Sets:

3

Reps:

AMRAP

4. Single-Leg Bridge

A.

Lie faceup on floor behind ball with knees bent and feet on ball and arms on floor by sides. Lift hips so body forms a straight line from shoulders to knees. Pause, then slowly lift and extend left leg straight up. Lower leg, then return to start. Repeat for 30 seconds. Switch sides; repeat.

Sets:

3

Reps:

AMRAP

5. Reverse Plank

A.

Start on floor in a reverse tabletop position, facing away from ball with palms pressing into ball (fingertips facing body), legs bent, and feet flat. Step left foot forward to straighten leg, then right foot. Hold for 30 seconds.

Sets:

3

Reps:

AMRAP

6. Push-Up

A.

Start in plank position with hands on ball and feet on floor. Bend elbows back nearly 90 degrees to slowly lower chest to graze ball. Press up to start position. Repeat for 30 seconds.

Sets:

3

Reps:

AMRAP

7. Pike

A.

Start in plank position with palms on floor and shins on ball. Draw hips forward and up (ball will roll under toes) until butt is in line with shoulders. Pause, then slowly return to start. Repeat for 30 seconds.

Sets:

3

Reps:

AMRAP

8. Crab Toe Touch

A.

Sitting on ball, walk feet forward until ball rolls just below shoulder blades; place fingertips behind head with elbows bent out to sides to start. Lift and extend left leg as you reach right hand to touch toes. Switch sides; repeat. Continue alternating sides for 1 minute.

Sets:

3

Reps:

AMRAP

9. Lying Pendulum

A.

Lie faceup on floor with ball between ankles and legs extended straight up over hips, arms on floor by sides to start. Lower straight legs at a diagonal toward floor at left. Switch sides; repeat. Continue alternating sides for 1 minute.

Sets:

3

Reps:

AMRAP

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