Exercise balls require balance; you have to use a variety of muscles, including your core, to maintain balance, giving you an overall body-toning experience. In addition to a more whole-body workout, using an exercise ball can be an effective way to target specific muscle groups, such as your buttocks or gluteal muscles. Performing exercises like squats and bridge pose, which work your gluteals, on an exercise ball can increase the degree of difficulty and potentially yield greater results.
Squats
You can use an exercise ball to perform a squat against a wall, which can target your gluteal muscles, quadriceps, hamstrings and calf muscles. Place your ball in between your lower back and a wall, standing with your feet shoulder-width apart and facing forward. Slowly lower your body so that your knees are bent at a 90-degree angle, then return to standing. Repeat the exercise 10 times and complete three sets.
The Bridge
Bridge pose, taken from yoga, is an excellent exercise for working your gluteal muscles. Using an exercise ball can increase the intensity of your bridge. Begin by lying on your back on the mat with your arms by your sides for stability. Place your feet on top of the exercise ball, slightly apart for better balance. Exhale and lift your hips off of the floor, tightening your gluteal muscles. Your body weight should be resting on your arms and shoulders. Hold the position for two seconds and slowly release. Repeat the exercise 10 times.
Leg Lifts
A fairly simple exercise, performing leg lifts on the exercise ball will work the backside of your thigh as well as your quadriceps. Sit on the exercise ball with your legs bent at 90 degrees and your feet flat on the floor. Straighten one leg, maintaining your balance with the other. Lift your extended leg a few inches off the floor and hold for five seconds. Repeat 10 times and perform a few sets on each leg.
Hip Extensions Lying on the Ball
You can perform hip extensions lying on your stomach on the exercise ball. Place your hands on the ground for stability, straighten one leg and lift it up using your gluteal muscles. Alternately lower and raise the leg 10 times and switch sides. You can also perform this exercise and target your upper body as well as your core. Come into a push-up position and place both toes on top of the ball. Lift one leg up, balancing on your arms and the exercise ball. Lower the leg and repeat the exercise 10 times on each side.
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