While it is great for working out your core, in reality, this ball can also assist you in toning your butt, hamstrings, and thighs as well.
The following is a full workout routine that challenges not only your core but your entire lower body such as your thighs, glutes, and your hamstrings.
One of the best pieces of gym equipment ever created is the stability (a.k.a. swiss) (a.k.a bonsu) ball. And it’s much more versatile than you can ever imagine.
When we asked people what they thought the use was for the stability ball there was the overwhelming same response of “For core exercises”
So why and how does it work so well? First you you gotta understand that in order to build muscle you must first break down the muscle.
By activating the deepest stabilizing muscles in your core and your butt, and by raising your body off the ground, you essentially increase the range of motion in your hips so you can better target and break down your glute muscles leading to a great workout.
Do this workout once or twice a week. Perform the circuit in order, moving from one exercise to the next without resting. After you've completed all four moves, rest up to one minute, then repeat twice for three total sets.
How to: Lie on a yoga mat lie on your back face up. Place both your heels shoulder width apart on a stability ball, then lift your hips making sure your body is a straight line from your shoulders to your feet (a).
Pull your heels towards your butt and make sure to roll the ball as close to you as you possibly can (b). Pause and squeeze for a count of "One-one thousand. After your count reverse back to your original position using the exact movement.
That is 1 rep. Your goal is to do 3 sets of 12-15 reps. Always remember quality over quantity.
ONE-LEG GLUTE LIFT
How to: Rest your shoulders and the upper portion of your back on a stability ball and position your feet Shoulder width apart.
Bend your knees at a 90 degree angle to ensure your body makes a line from your knees to your shoulders. Squeeze your butt and lift your left leg (a), afterwards lower your hips toward the floor (b).
Press your right heel to return to start. You have now finished 1 rep. Set a goal to do 12-15 reps on one side. Then make sure you switch sides and repeat
ELEVATED LEG LIFT PLANK
How to: Its the same as doing a pushup except place your feet and shins on top of the bonsu ball (a). Tighten your abs and obliques and flex your butt simultaneosly as you bring your right leg off the ball and out to the side (b).
Hold and count "One-one thousand, then return your right leg to its initial position. Do the same thing except with your left leg. Do this a total of 8-10 reps per leg
How To Perform: Place your belly, thighs, and hips on a bonsu ball and reach down in front of you and place your hands on the floor(a).
Lift your legs into the air slow and steady while at the same time squeezing your butt and lifting your thighs off the ball (b). Steadily move back to your original position, making sure the ball remains stationary. Perform this a total of 12-15 reps