Workouts that utilize a stability ball, or exercise ball, can help you tone and strengthen your hips, buns, and thighs. For many people, the middle section of the body is the toughest to keep slim. An exercise ball challenges your balance and endurance while working out the muscles. The ball also gives you a more comfortable workout surface. These workouts will focus on your hips, buns, and thighs.
Straight Leg Ball Bridges
Straight leg ball bridge workouts focus on your tightening your thighs and buns while strengthening your hips. To start, lie on the floor, flat on your back, with your heels resting on top of your exercise ball. Tighten your stomach and slowly raise your hips up off the floor. Spread out your arms with your hands flat on the floor for balance. As your raise your hips, your shoulders and head should still be on the floor. Lift your hips until your legs and body are straight. Hold the position for a few seconds, then slowly lower back to the original position. Repeat the exercise 10 to 20 times. Rest for 30 to 60 seconds in between sessions. For a more challenging workout, use a bigger exercise ball and cross your arms across your chest.
Bent Knee Bridges
Bent knee bridge workouts help strengthen and slim your thighs, buns, and hips. Begin by lying flat on the floor with your knees bent and your feet flat on top of your exercise ball. Tighten your stomach and slowly lift your hips into the air. Keep your knees bent and your feet flat on the ball. Your shoulders and head should still be on the floor. Extend your arms with palms down for balance. Position the ball against a wall if it moves or is too unstable. As you raise your hips, hold the position for a few seconds, then slowly lower back to the original position. Repeat the exercise 10 to 20 times.
Reverse Extensions
Reverse extensions will target your buns and hips with some secondary benefits to your thighs and quadriceps. Lie on your stomach on the top of your exercise ball with both of your feet and hands touching the floor. Your feet should be together while your hands are about shoulder width apart. Exhale, tighten your stomach and slowly walk your body forward until your hips are over the top of the ball. At this point your feet will come off of the floor and you will be balanced with your arms. Press and hold your legs together. Hold this position for a few seconds and then slowly walk yourself back to the starting position with your feet touching the floor. Repeat the exercise 10 to 20 times.
Wall Squats
Wall squats will help you tone your hips, buns, and thighs at the same time. Position your exercise ball against the wall and lean against it with the small of your back. Your legs should be extended out in front of you about 6 to 12 inches and hip-width apart. Slowly lower your body by rolling the ball down the wall while keeping your spine in contact with the ball the whole time. Lower your body until you are in a squatting position, knees bent at a 90-degree angle. Keep your feet flat and head facing forward as you lower you body. Hold the position for a few seconds, then slowly roll your body back upward on the ball until you are in the original starting position. Repeat the exercise 10 to 20 times.
Member Comments