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The Best Exercise Ball Workout Moves for Your Whole Body

No need to spend hours at the gym with a laundry list of exercises. During this entire exercise ball workout, you'll be challenging your ab muscles from every angle and achieving the strong legs that generally come from the more intense squats and lunges. Add a few upper-body moves, and boom—you've got a total-body exercise ball workout in just six moves.

Bonus: "Most of these exercise ball workout 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. (Psst: Here are the benefits of having a strong butt, besides looking good.)

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.

Total Time: up to 45 minutes

You will need: Free weights, Swiss ball

1. 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.

B.

 Pause, then slowly lift and extend left leg straight up. Lower leg, then return to start. Repeat for 30 seconds. Switch sides; repeat. (Related: 2 Glute Bridge Variations With *Major* Benefits)

Sets:

3

Reps:

AMRAP

2. Pike

A.

Start in plank position with palms on floor and shins on ball.

B.

 Draw hips forward and up (ball will roll under toes) until butt is in line with shoulders. (To modify, bend knees if needed.) Pause, then slowly return to start. Repeat for 30 seconds.

Sets:

3

Reps:

AMRAP

3. 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. 

B.

Lift and extend left leg as you reach right hand to touch toes. Switch sides; repeat. Continue alternating sides for 1 minute. (Related: 8 Exercise Ball Workout Moves That Tone From Head to Toe)

Sets:

3

Reps:

AMRAP

4. Push-Up on Ball

A.

Lie with your abdomen on an exercise ball and walk your hands forward on the floor until the ball rests under your thighs. 

B.

Pull your navel in toward your spine, bending your elbows.

C.

Lower your upper body to the floor. Hold this position for three seconds, and then push up so your elbows are straight but not locked. (Keep your head in line with your spine and your abs engaged throught this execise ball workout move.) Repeat for 1 minute.

Sets:

3

Reps:

AMRAP

5. Ball Pass

A.

Lie on your back holding an exercise ball and lift your feet so your shins are parallel to the floor. 

B.

Lift your head, neck, and shoulders, and place the ball between your legs.

C.

Lower your legs and reach your arms back. 

D.

Come back up and grab the ball. Continue to pass the ball back and forth from your hands to your legs and perform this exercise ball workout move for 30 seconds. (Related: Like At-Home Workouts? Try This Total-Body Circuit Next)

Sets:

3

Reps:

AMRAP

6. Weight Press

A.

Lie on your back with your heels on the exercise ball. Hold lightweight dumbbells just above your chest with your palms facing forward.

B.

Press the weights straight up over your shoulders as you exhale. Hold the position for three counts, then lower the weights. Repeat for 1 minute.

Sets:

3

Reps:

AMRAP

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