The "All You Need is an Exercise Ball" Workout

The "All You Need is an Exercise Ball" Workout

Here is another killer at-home style workout that doesn’t require anything except your fine self and an exercise ball! I originally created this program for my dearest mommy to help get her swimsuit-ready for our family trip to Cuba last year. It really targets the core, glutes and legs. Do four sets of 15 reps for each exercise.

1) Wall Squats with Ball
(feet hip-width apart, ball between lower back & wall, bend toward floor as if sitting on a chair. Knees should not pass in front of feet. Use thighs to lift and lower body)

2) Supermans
(lying face down on floor, arms straight out – lift opposite arm with opposite leg. Works all of back)

3) Hip Bridges
(lying on back, knees bent, feet flat, raise hips up, squeeze ass & hamstrings)

4) Ball Crunches
(slow & controlled, ball should be positioned under your lower back)

5) Jackknife on Ball
(In push-up position with tops of feet on ball, hands slightly wider than shoulder width. Keep back flat, contract abs, bend knees & roll ball in toward you then back out)

6) Lying Leg Ball Lifts
(lying on back, arms straight out at sides, hold ball between feet, legs straight out, squeeze ball & lift legs up – works lower abs)

7) Hamstring Ball Curls
(lying on back, arms at sides, heels on ball. Press up, hips up, pull ball toward you, squeezing hamstrings)

8) Forward Lunges
(bend leading knee to 90 degrees, keep upper body upright. Bent knee should not extend past toe)

– Samantha Shorkey, Jacked on the Beanstalk

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