5 Fantastic Exercises for Glutes with an Exercise Ball

· October 19, 2017
While these exercises are focused on strengthening and toning the area around your glutes. it also helps yo to work other areas at the same time. This is because these exerciese are very well rounded.

Getting firm, toned glutes is what many women want. But unfortunately, this doesn’t happen overnight.

It requires a lot of physical and dietary effort to get the look you want. This means a raised, voluminous rear end that makes your figure more attractive.

However, it’s not necessary to limit your work out routine to the machines at the gym or exercises that are difficult to do.

In fact, with a simple yoga ball, also called a “fit ball,” you can do a whole regimen of exercises. These exercises will work out this part of your body in the comfort of your own home.

In this article, we want to share 5 good options. This way you can start fighting for the glutes that you want without any excuse.

Do it!

Exercises for Glutes with an Exercise Ball

1. Squats against the wallSquats: Exercises for Glutes with an Exercise Ball

Squats are a well-rounded exercise for strengthening and toning the muscles in your legs and glutes.

Doing this jumpstarts your metabolism and helps to fight an excess of fat. This is especially true of the fat that usually gets stored in this part of your body.

How do you do them?

  • Put the ball between the wall and the middle of your back, just above your hips.
  • Be sure that your feet stay shoulder length apart and your back is straight.
  • Then, slightly bend your knees and lower your hips as if you were going to sit.
  • When squatting. Don’t let your knees go past the balls of your feet.
  • Return to the beginning position and do four sets of fifteen reps.

2. Squats with one leg

Staying in the previous posture, we’re going to increase the intensity of the squats.  To do this, we’re going to work one leg first and then the other.

How do you do it?

  • With the ball against the wall and the middle of your back raise your right foot and stretch it forward. This way, when you go down, it will stay almost in line with your knee.
  • Concentrate on maintaining your balance. Slowly go down to do the squat with only one leg’s support.
  • Make sure your hips stay inline. This is because all of your weight falls on one single leg.
  • Return to the original position with your leg stretched out and do fifteen repetitions.
  • Then, switch legs and repeat the exercise.

3. Pelvic elevationPelvic elevation with exercise ball

The advantage of this exercise is it doesn’t just strengthen your glutes. It also works your abdomen and lumbar area.

How do you do it?

  • Lay down face up on a mat. Put the ball under your calves.
  • Keep your arms at your side. Flexing your abdomen and glutes, raise your hips towards the ceiling.
  • After getting them as high as you can, bend your knees and bring your feet towards your glutes to use your knees.
  • Stretch your legs out again, lower your hips, and return to the starting position.
  • Do three sets with fifteen repetitions for each one.

4. Backwards kick

Similar to traditional thrusts, this exercise strengthens your hips, glutes, and legs. In this case, you’ll support your leg on the ball to make the downward motion easier.

How do you do it?

  • With the ball behind your body, keeping your back straight, and with your hands at the sides of your hip, put the balls of your right foot up
  • Focus the force on your abdomen and glutes. And, without losing your balance, give a backward kick while flexing your other leg.
  • Return to the original position. Do fifteen repetitions with each leg.

5. Contralaterals with a ballContralaterals with exercise ball

Using a ball when doing contralaterals is perfect for strengthening the muscles in your glutes. And, it also increases your resistance and balance.

How do you do it?

  • Lay your chest and abdomen on top of the ball. Support yourself on the floor with your left leg and right arm. Raise your right leg and left arm at the same time.
  • Try to raise them as much as possible. Keep them up for 3 seconds. Then, return to the original position.
  • Do ten repetitions. Then, change sides.
  • Do three sets. After you get more resistance, increase the number of repetitions you do.

Are you ready to try it? If you don’t have a lot of time to exercise, use this easy routine with a ball. Make your routine different and fun.

Keep in mind that the results might not be immediate. But, as the weeks pass, you’ll start to feel the changes both in your muscles and your resistance.