As a highly versatile piece of equipment, stability balls are frequently used by fitness enthusiasts to strengthen core and stabilizer muscles, re-balance the body, improve posture and add variety. The stability ball was originally designed to be used in rehabilitation settings but now is used in the home, gym and educational settings. The exercise options on the ball are numerous. Reshape your derriere with a few traditional and nontraditional ball exercises.
Stability Ball Hamstring Curl
The stability ball hamstring curl is an exercise that effectively targets the butt--otherwise known as the glutes--and the hamstrings. To perform this exercise, lie face up on the ground and place your lower legs and feet on the ball approximately hip-distance apart. Exhale, contract your abdominals and squeeze your glutes and hamstrings as you lift your hips off the ground. Keeping the hips level, pull your heels in toward your glutes. As you inhale, slowly lower yourself back to starting position. Repeat the exercise until fatigue.
Ball Squats
A traditional ball exercise to target the glutes, quadriceps and hamstrings. To perform this exercise, place your stability ball against a wall. Position the ball into the lower section of your back and step forward with your feet. Positioning your feet approximately hip-width apart, inhale as you lower into a squat position. Keep your knees positioned directly over the ankles. As you exhale, push into your heels and return to starting position. Repeat the exercise until fatigue.
Frog Jump
Add variety to your butt routine with the frog jump. To perform this exercise, stand behind a stability ball with your feet slightly wider than hip-distance and toes turned out. Inhale as you squat, keeping your knees behind the toes, and grab the stability ball. As you exhale, push into your heels and jump, simultaneously lifting the ball over your head. Land on the floor softly with the knees slightly bent. Repeat the exercise until fatigue.
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