Core and Butt Exercise Ball Workout
Even though it’s only an hour plane ride away from the Bay and a six-hour drive, a lot of changes come with my move to LA: a new daily routine, new friends, and new places to frequent, just to name a few. One I am very excited for is working out in new places, particularly the gym I will belong to (the things that make me happy!). The gym I will be working out in is really different from any I have ever worked out in before. This is because it prioritizes space over equipment. Don’t get me wrong- it still possesses a good range equipment, but it just is not nearly as crowded as many other gyms I have been a part of. With all the space, I will be able to spread out, able to try many exercises and routines I never have before due to an enforced limit on mobility. A piece of equipment that I believe will work perfectly in such a large space? An exercise ball. Not only can I finally play around with one more, but I find it so versatile. This one piece of equipment is perfect for working your entire body.
So whether you are working out at home or the gym, this is a great core and butt workout for anytime of the day. It will leave you sore, but also hopefully excited to keep discovering the many exercises that are possible to perform with an exercise ball.
What are your favorite ways to use an exercise ball?
One exercise ball. While there are many different sizes in exercise balls, you want one that allows you to keep a straight like between your chest and feet when resting with your back on it. Or, another way to test, if you rest with your chest on the ball, how comfortably planted are your hands on the ground? Can you shift your weight easily forward and balance with your legs off the ground?
Warmup: Perform both exercises and repeat for a total of four times.
- 20 Sumo Squat Pulse Jumps: Stand with your feet about three inches further than shoulder width apart, toes facing 45 degrees outward. Squat down, pulse three times, and push through your feet to jump into the air, squeezing your butt as you do so. Return to the floor for one rep.
- 20 Mountain Climbers: Position yourself into a high plank, making sure your wrists are below your shoulders, your core is braced, butt squeezed, and back not drooped. Drive your right knee to your left elbow and then left knee to right elbow for one rep.
Set One: Repeat each set four times, pausing for a break only when needed. For an extra challenge, try completing two full sets before taking a break!
- 20 Hamstring Curls: Lay down on a mat with your feet in bridge position. Place your soles on top of the exercise ball, raising your pelvis off the floor, as if forming a bridge. Keep your feet and the ball closer to your butt while in starting position, as this will work your butt more during the exercise. With your palms raised up, arms by your side, and eyes looking towards the ceiling, use your legs to push the ball away from your butt. Your legs should extend, your body making a straight incline from top of the ball to your head. Slowly roll the ball back in, returning to start position. This is one rep.
- 60 Second Plank Swirls: Kneel in front of the ball and place a clasped fist on the top and center of the ball. Your forearms should be resting lightly on the surface. Raise your knees off the ground and into a plank position. Powering through your core, move the ball in small circles, switching directions every so often.
- 20 Lunge Rolls: Stand with your back to the ball, making sure there is empty space behind the ball as well. While keeping your balance, place your right foot on top of the ball. You also may need to hop forward a bit to get comfortable- just be careful! Slowly roll the ball backwards until your left knee is bent 90 degrees, with your knee not extending over your toe. You should be in a position similar to that of a lunge. Reverse this motion to return to starting position. This is one rep. Complete 10 on this side and then switch to your left leg.
- 40 Crunches: Lay with you upper back on top of the ball. Have your knees bent at a 90-degree angle. Place your hands behind your head, without interlocking your fingers. Bracing your core and looking up towards the ceiling, crunch your body upwards, only to the point of lifting your shoulders off the ball. As you move upward, have your line of vision do so as well. Return to start position for one rep.
Set Two: Repeat each set four times, pausing for a break only when needed. For an extra challenge, try completing two full sets before taking a break!
- 20 Elevated Bridges: Lay down on a mat with your feet in bridge position. Place your soles on top of the exercise ball, raising your pelvis off the floor. Keep your feet and the ball closer to your butt, as this will work your butt more during the exercise. With your palms raised up, arms by your side, eyes looking at ceiling, raise your pelvis further up into the air, as you do when performing bridges on the floor. Lower back down without touching your butt to the ground, returning to start position for one rep.
- 60 Second Elevated Plank: Kneel with your back to the ball, placing your hands firmly on the ground before you. Lean forward so your weight is on these front hands. Carefully, lift one leg at a time into the air so your feet rest on top of the ball. Form a plank position, feet elevated on top of the ball. Stay here for sixty seconds.
- 10 Ball Passes: Lay on the ground with the ball in the air between both hands. Make sure your core is tight, with no space between your back and the floor (a helpful way to prevent this is to think of shifting your stomach down towards your pelvis). Keeping your arms straight, lower the ball towards the ground behind your head. Move it back up above your head, shifting your legs straight up into the air at the same time. Shift the ball to rest between your legs, lowering your legs and the ball back towards the ground without touching the floor, as your arms lower to the ground behind your head once more. Move both arms and leg back up again, passing the ball back between your hands for one rep.
- 15 Donkey Kicks: Rest with your chest pressed against the ball, hands firmly planted on the ground in front of you, legs extended out backwards. Kick your legs up towards the sky, shifting your weight to your hands. Lower back down without touching your feet to the floor for one rep.