Want to Boost Your Butt and Tighten Your Gut? Try these two Stability Ball Exercises
by Angie Miller
Want to Boost Your Butt and Tighten Your Gut?
Try these two Stability Ball Exercises
In two of my previous blogs I shared four stability ball exercises, wall squats, push-ups, core crushers, and a ball pass. Now it’s time for some new challenges. The benefit of stability balls is that they offer controlled instability. They call on all of your resources, and help you recruit core power to manage them safely within the training environment. They’re also efficient and fun!
Today’s exercises focus on training the front and the back of the body equally in order to promote muscle balance and proper posture and alignment. One is an exercise that targets the abdominals, and the other is an exercise that targets your gluteals, (aka your butt, or back of the house as I like to call it.). Each video is less than two minutes. Spend ten minutes a day and you’ll be amazed what a difference it can make. Add the exercises from my previous blogs and you’ll have a short twenty-minute workout you can put together or mix and match to make your own:
CHISEL YOUR MIDDLE
EXERCISES ON THE BALL
BALL ROLL INS
The Ball Roll In is an effective, fun exercise that trains the core and uses your whole body for stability and support. Whether you’re an intermediate or advanced exerciser, the Roll In’s will challenge you and give you results.
How to Do: Kneel behind the ball and walk out until the ball is under your thighs and your hands are directly below your shoulders. Using your core muscles, roll the ball in, bringing your knees to your chest, exhaling as you do this. Hesitate and hold, then inhale and extend long again. Try 8-12 repetitions, 2-3 sets.
Safety Tips: Distribute your body weight and keep your center strong so you don’t load too heavily into your hands and wrists.
GLUTEAL EXERCISE ON THE BALL
Gluteal work on the ball is not only extremely effective, it’s challenging. Not to mention, having strong gluteal muscles helps support your lower back and keeps your posture strong.
How to do: Lay on the floor with your feet and ankles on the ball, hands next to your sides. Keep your upper body relaxed and long. As you exhale, lift your hips and bend your knees as you roll the ball toward your bottom. Hesitate and hold, then inhale as you extend your legs and lower your hips. Try to 2-3 sets of 8-12 reps.
Safety Tips: Be sure to relax your upper body and perform the exercise in a slow, controlled manner, making sure that you’re not thrusting your hips.
Thanks for working out with me! Have fun with these exercises and enjoy the results!
Best in Health~
Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com