9 full-body workouts that tone arms, abs and glutes using only an exercise ball

9 full-body workouts that tone arms, abs and glutes using only an exercise ball

A ball is the tool that helps us to achieve the following benefits more quickly: improves posture, tones muscles, increases strength and agility, helps increase speed and reduces injury risk.

Below we show you the basic exercises ball that will help you improve your musculature and strengthen your arms, legs and glutes, as well as your abs, which are the most important muscle group in your body, since they help keep your bones upright, protect your internal organs and help you stay young.

Maybe you might be interested: A 15-minute ab workout that can help you get a 6-pack without going to the gym

1. Wall squats

How to do:

Place a ball between a wall and center of your back, just below your shoulder blades and above your hips. Stand with your feet shoulder-width apart and with your back straight and hands crossed in front of you, slowly lower yourself into a squat with your thighs parallel to floor.

Be sure your knees don’t go past your toes (like a good squat). Return to starting position and perform 15 repetitions.

2. One leg squat

How to do:

Standing with your right foot in the same position as above, lift your right foot and stretch it out in front with the knee extended and your foot flexed. While keeping your balance, slowly lower down into a squat. Be careful that your hips are well aligned because your weight will fall on your left leg.

Return to starting position with your leg straight and repeat 15 times. Then switch legs.

3. Kick backward

How to do:

Hold a ball behind you and gently place the toe of your right foot on it. Keep a good effort to keep your balance by strengthening your abs and placing your hands on your hips.Strength and balance are in the left leg, which you will bend as you pull back your right leg with a kick.

Back to the starting position and repeat 15 times for each leg.

4. Lower back extension

How to do:

Hold a ball in front of you, and slide it under your pelvis. Stretch your legs and flex your feet, then stretch your arms in a T-shape taking care not to shrug your shoulders. Using the muscles around your spine as support, lift your torso by contracting your lower back while your arms go slightly backwards. The idea is to open your chest by squeezing your shoulder blades together as much as possible and then lower your full weight back onto the ball.

Do this 15 repeats. This will relax all your muscles and help improve the position of your spine.

5. Push-ups

How to do:

For this exercise it is ideal to have a yoga mat to keep your hands off the floor and give you more stability on the ball. Bring your legs up onto the ball so that you are in a plank position with your arms extended at shoulder height.

Lower your chest toward the floor doing a push-up while keeping your legs on the ball. Complete 10 push-ups.

6. Triangle

How to do:

Only for the brave (or the very strong in the abs) as the strength is coming from your upper body. In a plank position with your legs on the ball, walk backwards with your arms until your shins are on the ball. You can spread your legs wider to increase stability.

Using abdominal strength, raise your hips while stretching your legs and arms, then slowly lower back down to the original position. Do this 10 repeats.

Ladies, don’t try this one if you don’t have abdominal strength yet because you may end up on the floor… but as you progress in your exercises you will have better muscle tone and will be able to do this and many more exercises. A lighter version of this exercise is to bend your knees to your chest and stretch again.

7. Pelvis up

How to do:

Lie on your back and keep the ball under your calves. Place your arms to the sides of your body and using your abdominal and glutes muscles, raise your hips until your abdomen is flat. Keeping this height, bend your knees and bring your feet towards your buttocks to activate your hamstrings. Extend your legs and lower your hips to return to the original position.

Repeat 10 times. If you wish, you can open your legs a little on the ball for more balance.

8. Abs long

How to do:

An excellent exercise to strengthen muscles around your stomach (so that we can do the triangle). Lie on your back with your legs straight and place the ball between your arms. Using your abdominal strength, pass the ball from your hands to your legs, crossing just above your stomach with your limbs stretched out.

Return the ball from legs to arms and continue for 15 repetitions.

9. Abs oblique

How to do:

Stand on your knees next on the ball and carefully raise your torso over the ball to get it below your waist, between your chest and hips. Rest your feet on the yoga mat to prevent slipping and open your legs a little for stability.

Keeping your spine straight, place your hands behind your head with your elbows in line with your ears. Bend at the waist, bringing your right elbow to your hip while your legs are still.

Return to starting position and repeat 15 times on each side.

SHARE these awesome ball exercises with all your friends. They’ll thank you later when they get in shape!

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