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View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/lower_body/get_your_abs_and_butt_on_the_ball_the_workout
Get your abs and butt on the ball: the workout
Double-leg stretch
A
B
- Reps:
- Body Parts: Abs
- Equipment: Balance Ball
A
SETUP Lying on floor with knees bent in line with hips and feet on top of ball, contract abs and lift head and upper shoulders off floor, grasping lower legs with palms.
B
ACTION Slowly straighten legs, rolling ball away from hips and raising arms straight above head, next to ears. Slowly bend knees, rolling ball back toward hips and moving arms out to sides and back to legs as you repeat for all reps. Keep head and shoulders lifted for entire set.
Mermaid
A
B
- Reps:
- Body Parts: Abs, Back, Legs
- Equipment: Balance Ball
A
SETUP Lie with right side of torso and hip on ball, legs straight, outer edge of right foot on floor. Place right forearm on ball while reaching left arm overhead.
B
ACTION Use abs and lateral trunk muscles to raise torso to an upright position as you lower left arm out to left side in line with shoulders and simultaneously lift left leg up. Lower torso to form straight line again as you lower left leg and raise left arm overhead. Complete reps, then switch sides.
Pike
A
B
- Reps:
- Body Parts: Abs
- Equipment: Balance Ball
A
SETUP Drape torso over ball, facedown, and place hands on floor in front of it, then walk hands forward until knees are on center of ball and body forms a straight line from head to toe, arms straight and wrists in line with shoulders.
B
ACTION Keeping legs straight and abs tight, hinge at hip joint to lift hips into a pike position. Ball will roll down along shins. Slowly return to starting position and repeat.
Single-leg lift
A
B
- Reps:
- Body Parts: Abs, Butt
- Equipment: Balance Ball
A
SETUP Lie on back with legs straight, heels and calves atop ball, arms at sides. Use butt muscles to press hips up into a bridge position.
B
ACTION Keep abs tight and torso stable as you lift left leg, straight above hips, maintaining bridge. Slowly lower, then raise right leg to finish one rep. Repeat for all reps.
Leg curl
A
B
- Reps:
- Body Parts: Abs, Butt, Hamstrings
- Equipment: Balance Ball
A
SETUP Lie on back in a straight-leg bridge position with heels and calves on ball, palms flat at sides (as in the Single-leg lift setup). Lift left leg off ball and bend left knee in toward chest.
B
ACTION Press right heel into ball and use hamstring to bend right knee so ball rolls toward hips, while straightening left leg, left knee aligned with right knee. Slowly roll ball back out, return to starting position and complete set. Switch legs. Beginners: Keep both heels on ball and perform this as a double-leg curl.
Reverse flat back
A
B
- Reps:
- Body Parts: Abs, Arms, Core, Legs, Shoulders
- Equipment: Balance Ball
A
SETUP Sitting on floor, place hands behind you with fingers pointing away from body, wrists in line with shoulders, then put your calves on the ball, just in front of you, legs straight.
B
ACTION Use butt muscles to press hips toward ceiling until body forms a straight line from shoulders to heels. Hold for a moment, then slowly lower to starting position and repeat.