Goal for the year: work your glutes! Looking for a workout routine that actually delivers? No worries, we’ve got you covered! Here are 6 glute exercises to do with a small fitness ball.
Where can I get a ball?
You’re all set to start your glute programme, but you’re missing the key accessory: a small fitness ball. We have just the thing for you: the Softball Fitness Kit. It includes:
- A Softball designed for all types of yoga, Pilates, gym and fitness exercises
- A small straw to adjust the firmness of your ball at any time
- Targeted coaching to guide you through your workout routine
And if you’re short on inspiration, we’ve put together 6 exercises you can add to your training programme right now.
Exercise 1: Bridge with leg extension
We start slowly but surely, with a fitness classic that works the glutes!
- Lie on the floor with your knees bent, feet hip-width apart, ball in your hands resting on your chest.
- On the inhale, engage your core and glutes, and lift your hips towards the ceiling.
- Hold the position and on the next inhale, extend your right leg in front of you in line with your body, while bringing your arms straight back behind your head, ball in hand.
- Hold the position for two breaths, then gradually bring the ball back to your chest, lower your right foot to the floor, and finally lower your back and glutes.
- Repeat the movement 10 times, then switch legs.
Include 2 sets of 20 bridges in your workout routine. Every muscle will benefit: thighs, abs and glutes!
Exercise 2: Donkey Kick with ball
The popular Donkey Kick exercise, which works the gluteal muscles, gets a fresh twist with the addition of the ball!
- Get on all fours on the floor, knees on the ground, ball in front of you with your hands resting on it.
- On the inhale, lift your right leg behind you without arching your lower back.
- On the exhale, slowly bring your right knee back to the floor, keeping your balance and your back straight.
- Repeat 10 times, then switch legs.
Aim for 2 to 3 sets of 20 Donkey Kicks during your session to work your glutes gently!
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Exercise 3: Lunge with ball
The main advantage of doing lunges with a ball is that it helps you keep your body upright and aligned throughout the movement.
- Start standing, feet shoulder-width apart, ball in both hands at chest height, arms bent.
- On the inhale, step forward with your right leg , while your left leg extends behind you.
- Lower down until your right thigh is parallel to the floor and your left leg is perpendicular to it. Shift your weight forward, keep your back straight, and hold the ball in front of your chest.
- On the exhale, push back up using your right leg.
- Repeat the movement 10 times, then switch sides — left leg forward, right leg back.
Add 2 to 3 sets of 20 lunges to your fitness session. Your whole body will benefit, starting with your glutes.
Exercise 4: Squat with ball
A workout routine can include squats, and this time, the ball joins in!
- Stand with your feet hip-width apart, holding the ball in both hands at chest height.
- On the inhale, lower down as if you were about to sit, pushing your hips slightly back while keeping your back straight and the ball in front of you.
- On the exhale, rise back up without arching your back or dropping the ball.
- Repeat 10 to 15 times, depending on your endurance.
Squats are a good way of working the glutes and strengthening the quadriceps. So you can include 2 to 3 sets of ball squats in every fitness session.
Exercise 5: Superman
Your thighs and glutes are starting to burn, which is a good sign! Follow up with a seemingly calmer exercise… but don’t be fooled! The Superman pose calls for core stability and engages the deep muscles.
- Place your ball on the floor, then lie on top of it. It should sit under your stomach, at navel height.
- On the inhale, lift your hands and feet off the floor, extending your arms and legs as far as possible without losing your balance.
- Hold the position for as long as you can, based on your balance and endurance. Try starting with 10 seconds.
You can perform this exercise 5 times and, why not, use it as a transition between more cardio-intensive exercises. Every muscle is engaged, including the glutes.
Exercise 6: Bird-Dog pose
A pose inspired by yoga and Pilates that challenges your balance. It also works the glutes and engages the core.
- Get into a plank position, balancing on your toes with your elbows resting on the ball.
- On the inhale, simultaneously extend your right arm in front of you in line with your shoulder, and your left leg behind you in line with your hip. Keep your back flat.
- Hold the position for 2 to 3 breaths.
- On the last exhale, return to the starting position. Repeat the movement 10 times, then switch sides.
Perform the exercise over 2 sets of 20 movements. The ball adds an extra challenge here by further engaging the deep muscles, as it demands greater balance.
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Useful categories: Slimming the Buttocks, Slimming Exercises.
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