Exercise ball is a versatile fitness tool that targets multiple muscle groups in the body, especially the waist and buttocks. However, not everyone has the time to go to the gym for workouts. Below are 6 ball exercises that can help you quickly achieve the body shape of your dreams.
1Exercise 1: Ball overhead lifts
Exercise 1: Ball overhead lifts
Step 1 Sit on a flat surface with your legs straight and together, back perpendicular to your body.
Step 2 Hold the exercise ball in your hands and lift it straight overhead.
Step 3 Lower the ball down parallel to your legs.
Step 4 Repeat steps 2-3 for 120 seconds.
2Exercise 2: Cross leg lifts
Exercise 2: Cross leg lifts
Step 1 Sit on the floor, lean back and place the yoga ball against your right waist.
Step 2 Place your right hand and left foot on the floor, extend your right leg straight.
Step 3 Lift your right leg up at a 30-degree angle from the floor.
Step 4 Hold the position for 1.5 minutes. Lower the leg and repeat the exercise 10 times.
3Exercise 3: Knee folds with ball
Exercise 3: Knee folds with ball
Step 1 Lie on your back on the floor, with your hands straight down and your feet clasping the ball, raise it up at a right angle to your body.
Step 2 Slowly fold your knees at a right angle, keeping your back and hips straight.
Step 3 Hold the position for a few seconds, then return to the starting position.
Step 4 Repeat the exercise 10-15 times.
4Exercise 4: Knee raises
Exercise 4: Knee raises
Step 1 Place the yoga ball in the appropriate position so that your lower back to buttocks is in contact with the ball, your body straight and your legs bent at a right angle to the floor.
Step 2 Place your hands behind your head with your palms facing down.
Step 3 Slowly raise your head at about a 45-degree angle, while contracting your abs. Hold this position for a few seconds, then lower your head back to the starting position.
Step 4 Repeat this exercise 10-15 times or for 1 minute.
5Exercise 5: Reverse leg lifts
Exercise 5: Reverse leg lifts
Step 1 Lie face down on the ball so that your abdominal to thigh area is in contact with the ball, extend your legs straight, toes touching the floor, and place your hands straight down on the floor.
Step 2 Lift one leg up at a 45-degree angle, hold the position for 30 seconds. Lower the leg and perform the same with the other leg.
Step 3 Repeat the exercise 10 times for each leg. Perform the exercise for 2 minutes.
6Exercise 6: Ball crunches
Exercise 6: Ball crunches
Step 1 Sit on the floor with your back straight, abs contracted, shoulders relaxed, legs open to the sides at a 90-degree angle, and place your hands on the ball.
Step 2 Inhale, push the ball forward as you lean forward, stretch the back as much as possible. Exhale, return to the starting position.
Step 3 Repeat the exercise 15-20 times. Duration: 1.5 minutes.
To achieve the best results, you should exercise regularly, at least 3-4 times a week. In addition, you should also combine with a healthy diet to have a balanced and slim body.
Above are 6 ball exercises that help flatten the waist and shape the buttocks effectively. Let’s start exercising today to achieve the body of your dreams!
