Stability-Ball Bridge with Leg Circles
Target Muscles: gluteus maximus, hamstrings, transverse abdominis
Set Up: Lie on a mat with your heels resting on top of a stability ball.
Action: Slowly lift your hips from the ground until your body forms a straight line. Raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat. When you are through, lower your hips and rest before starting your next set.
What To Do: Three sets of 20 reps (10 circles in each direction) on each leg.
Tip: Keep your circling leg pointing right up at the ceiling; don't let it drop on an angle.
Hamstring Curl with Leg Lift
Target Muscles: gluteus maximus, hamstrings
Set Up: Lie faceup on the floor with your arms at your sides, heels on top of a stability ball. Lift your hips from the floor and raise one foot from the ball, pointing your toes to the ceiling, then bend your opposite knee to draw the ball in toward you [B].
Action: Slowly lower your raised leg until it is an inch or two from the surface of the ball. Raise your leg back up and repeat. When your set is through, repeat with your other leg.
What To Do: Three sets of 10 reps on each leg.
Bulgarian Split Squat with Ball
Target Muscles: gluteus maximus, quadriceps, hamstrings
What To Do: Three sets of eight to 10 reps on each leg.
Set Up: Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball. (Have a friend hold it steady if you are having trouble getting your balance.)
Action: Bend your front knee to lower your body toward the ground. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball.
Tip: If you find it difficult to stay upright, ditch the ball and use a bench instead.
Stability Ball Push-Up with Hip Extension
Target Muscles: pectoralis major, gluteus maximus, transverse abdominis
What To Do: Three sets of 10 reps.
Set Up: Get into a push-up position with your feet on the ball, hands on the mat underneath your shoulders . Be mindful to squeeze your glutes throughout the exercise.
Action: Bend your arms to lower your chest toward the ground. Extend your arms to return to the start, then lift one foot an inch or two from the ball. Return to the start and repeat, alternating the lifted leg with each rep.
Tip: This is a difficult move that requires ample balance. If you are too wobbly, downgrade to a smaller stability ball, wedge the ball in a corner, or try it on the floor without the ball.