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Exercise Ball Workout for Beginners Abs And Glute Workout

Exercise balls are a useful workout tool for strengthening your core and assisting with balance exercises, such as pelvic thrusts. The ball can be difficult for beginners because it creates an unstable surface, but with a little practice, an exercise ball can be a great tool and even help you use your muscles in new ways. You can watch Video here.

1-Plank Over Ball And Leg Lifts

  • Do 15 reps.
    -Keep all weights on straight arms
    -Lift straight legs up high

1-Plank Over Ball and leg lifts

2- Prone abs on the ball

  • Hold for 1 minute
    -Keep posture neutral and legs apart
    -Keep shoulders over elbows
    -Elbows slightly apart on a ball

2- Prone abs on ball

3- Plank over the ball with alternating leg lifts

  • Do 30 alternating reps
    -Lift leg high upkeep body and posture neutral and still
    -Breathe out when lifting up

3- Plank over ball with alternating leg lifts

4- Pelvic thrust off a ball

  • Do 12 reps each
    -Keep ball still while thrusting from it
    -Squeeze glutes first to thrust up. keep arms apart for better support

4- Pelvic thrust off ball

 

5- Crunch with legs of a ball

  • Do 15 reps, switch sides repeat
    -Keep legs on the side of the ball while crunching
    -Crunch up as high as you can breathe out when going up

5- Crunch with legs off ball

6- Ball Lifts

  • Do 12 reps
    -Hold outside of ball with feet
    -Keep steady pace for better control
    -Keep arms apart for better support

6- Ball Lifts

7- Jack-knife

  • Do 12 reps
    -Keep arms and legs straights
    -Keep steady pace for better focus
    -Breathe out on the way up

7- Jack knife

 

IF you are looking for further Workout, you can check out our articles on Body Crossfit, and further Chest Workouts.

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