5 Exercises For Buttocks With The Help Of A Training Ball

While these exercises are focused on strengthening and toning the area around the seat, they will also help you work on other areas at the same time. This is because these workouts are very versatile.
5 exercises for the gluteal muscles with the help of an exercise ball

Getting firm, toned gluteal muscles is something many women want. But unfortunately this does not happen overnight.

It takes a lot of effort, both physically and with diet,  to get the look you want. This means a raised, full rear end that makes the figure more attractive.

However, it is not necessary to limit your work session to the equipment at the gym or exercises that are difficult to do.

You can actually do a lot of exercises with a simple yoga ball, also called a “fitness ball”. These exercises will train this part of your body comfortably in your own home.

In this article we want to share 5 good options. This way you can start fighting for the gluteal muscles you want without apology.


Squat against a wall for strong buttocks

Exercises with exercise ball

Squats are a well-rounded exercise to strengthen and tone the muscles in the legs and seat.

By doing this, you kick-start your metabolism and help fight excess fat. This is especially true for the fat that is usually stored in this part of your body.

How do you make them?

  • Place the ball between the wall and the center of your back, just above your hips.
  • Make sure your feet are kept shoulder-length apart and your back is straight.
  • Then bend your knees slightly and lower your hips as if you were sitting.
  • When bending, do not let your knees pass your footballs.
  • Return to the starting position and do four sets of fifteen repetitions.

2. Squat on one leg

Based on the previous position, we will increase the intensity of the squats. To do this, we will work on one leg first and then the other.

How do you do it?

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

Pelvic lift for strong buttock muscles

Exercise ball

The advantage of this exercise is that it does not just strengthen your gluteal muscles. It also trains the abdomen and lower back.

How do you do it?

  • Lie face down on a mat. Place the ball under your thick legs.
  • Lay your arms along the side. Bend your stomach and buttocks, lifting your hips toward the ceiling.
  • After getting them as high as you can, bend your knees and pull your feet toward your buttocks using your knees.
  • Stretch your legs out again, lower your hips and return to the starting position.
  • Do three sets of fifteen repetitions for each one.

4. Backward kick

Like traditional kicks, this exercise strengthens the hips, abdomen and legs. In this case, you support the leg on the ball to make the downward movement easier.

How do you do it?

  • With the ball behind your body, keep your back straight, and with your hands on the sides of your hips, place the footballs of your right foot up.
  • Focus the power on the abdomen and seat. And without losing your balance, give a backward kick while bending the other leg.
  • Return to original position. Do fifteen repetitions with each leg.

5. Contralateral with a ball

Exercises with exercise ball

Using a ball when doing contralateral is a perfect way to strengthen the muscles in the seat. And it also increases power and balance.

How do you do it?

  • Place your chest and abdomen on top of the ball. Support yourself on the floor with your left leg and right arm. Lift your right leg and left arm at the same time.
  • Try to raise them as much as possible. Hold them up for 3 seconds. Then return to the original position.
  • Do ten repetitions. Then switch pages.
  • Make three sets. After gaining more power, increase the number of repetitions you do.

Are you ready to try it out? If you do not have much time to exercise, use this simple routine with a ball. Make your routine different and fun.

Keep in mind that the results may not come immediately. But as the weeks go by, you begin to feel the changes in both your muscles and your strength.

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