The exercise ball has become my friend, and I hope yours too! It adds fun to the workout, hits many muscle groups, and requires balance too. When you add these variables, you’ll get more “bang for your buck” than if you just hit the gym equipment. And of course, I love the added benefit of being able to work my muscles at home. So easy, so fun.

In part one, we hit chest, core, shoulders, and arms. Today, in part two, abs/core and glutes are the focus. Let’s get moving!

STABILITY BALL GLUTE RAISES

  1. Starting with your stomach on the ball, roll out until your legs are extended behind you and your hands press into the floor, shoulder width apart in front of the ball.
  2. While squeezing your glutes tightly, raise your legs behind you. Hold for a moment and release gently back to start position.
  3. Repeat 25-5o times OR 3 sets of 10.

STABILITY BALL PUSH-UPS

  1. Starting with your stomach on the ball, roll out until your legs are extended behind you and your hands press into the floor, shoulder width apart in front of the ball. Walk your hands out until the shins are resting on the ball and the torso is in a flat push-up position.**
  2. Lower your body towards the ground until the upper arms are parallel to the ground. Return to the “up” push-up position.
  3. Repeat for 3 sets of 8 to 10 reps.

** For a more challenging push-up, roll out on the stability ball to perform each set with feet balanced on the ball. [ ] [ ] STABILITY BALL LEG LIFTS

  1. Lie with the Stability ball between your ankles and feet facing the ceiling.
  2. While contracting your abs, squeeze the ball between your ankles and slowly lower the ball down until it’s just above the floor, but not touching.
  3. Hold at the bottom briefly and slowly return feet to the ceiling.
  4. Repeat this move for one minute OR complete 3 sets of 15 reps.

**Each rep should be completed in a slow and controlled manner.

 

 

STABILITY BALL KNEE TUCKS

  1. Start in push-up position with toes resting on the ball and straight arms, with hands on the ground, shoulder width apart.
  2. Bring the knees towards the chest until the knees are directly under the hips. Extend knees back to push-up position
  3. Repeat 2 sets of 10 to 15 reps.

**For more support or for beginners, start with shins starting resting on the ball and bringing knees to the chest.