Today I’m going to shake things up and ditch the weights, because sometimes giving your body a break from lifting heavy can be beneficial. Stability Balls or Exercise Balls are great alternatives for all types of exercises. They require you to keep your core engaged throughout the exerxise and they are great for focusing on that mind muscle connection.
So today I am sharing with you all a great Glute building leg circuit using a Stability Ball. This circuit will consist of 6 exercises that will focus on your glutes and hamstrings. Each exercise should be done for 3-5 sets of 10-15 reps.
The first exercise is a Leg Curl. You want to begin by laying on your back with your heels resting on a Stability Ball. Then lift your hips up off of the floor and slightly bend your knees. Next slowly roll the ball toward your body, then slowly roll the ball back out. Make sure to keep your hips up in a bridge position throughout the exercise.
The second exercise is a Single Leg Hip Raise. You want to begin by laying on your back with your heels resting on a Stability Ball. Then lift one leg in the air while the other remains on the ball. Next thrust your hips upward for a brief pause and then slowly lower back down. Repeat for same amount of reps on each leg.
The third exercise is a Hip Bridge. You want to begin by laying on your back with your heels resting on a Stability Ball and your arms down by your side. Then thrust your hips upward while your heels dig into the ball. Next pause briefly and then slowly lower back down.
The fourth exercise is a Plank with Leg Lifts. You want to begin in a plank position with your feet resting on a Stability Ball. Then lift your right leg up into the air and slowly lower it back toward the ball making sure it doesn’t touch the ball. Make sure to keep your ABs engaged throughout the exercise and repeat for the same amount of reps on the other leg.
The fifth exercise is a Superman. You want to begin by laying on your belly with a Stability Ball between your feet and your arms out in front of you. Then squeeze the ball and lift your knees, arms and chest off of the floor and pause briefly before slowly lowering your body back down.
The sixth exercise is a Split Squat. You want to begin with a Stability Ball behind you and hen bend your left knee and place your toes on top of the ball. Next bend at your hips and knee to lower your body down into a squat position. The ball should roll backwards as you do this, keep your core tight and maintain control of the ball. Once at the bottom drive through your heel to move your body back up and roll the ball forward.
These 6 exercises are excellent for building your glutes and it will also help you focus on keeping your core tight throughout the exercise. That’s all I have for today, remember to always consult a physician before performing any exercise routine and happy lifting!
Your Resident Barbell Goddess