25 Minute Stability Ball Booty & Core Workout
Print Workout Here
Today we are focusing on your glutes and your core. This workout is NO joke I was feelin it for days after, but I LOVED IT. I hope you do too!
What you will need:
- Stability ball
Warm-Up:
- Included in workout.
Workout: In todays workout you will spend the first half focusing on building a strong core through planking on the ball. The second half is all about the hamstrings and booty. Each circuit has 2 exercises you will rotate through. 30 seconds on with a 30 second break. I know the break sounds long, but I’m telling you, you will be grateful for it! You will do 5 rounds of each move, making it a 10 minute circuit.
Circuit 1 – Plank Core Focus
- Plank on the Ball – You are essentially just holding your classic plank, but instead of your arms on the ground, you will place your forearms on the ball (no resting your chest on the ball, you need to be elevated off the ball in order to feel the burn)
- Plank Knee ins – For this move, you are going to get into a normal high plank position with your hands on the floor. Place the ball under your feet (rest the top of your feet on the ball so your actual foot is facing towards the sky. (god I hope I am explaining this properly lol) This move requires a lot of balance so it may take a few tries to find your sweet spot. Once you are in a perfect plank position, slowly and with control drive your knees in towards your chest while keeping your bum down in a proper plank position. This is going to set your core on FIIIIAAA. Continue to rep your knees in and extended out.
Circuit 2
- Hamstring Roll In – Lying on your back place your heels on the ball, lift your bum towards the sky and begin to pull the ball towards you, shifting your weight from your heels to your toes. The goal is to have a perfect line from your glutes to your knees while the ball is in close to your body. As you slowly roll back out to starting position, remember to switch your weight from being in your toes back to your heels. This one is tough and will take practice.
- Bridge off Ball – Classic bridge, but instead place your heels on the ball and rep it out and feel that booty burn!
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching.
Make Today Badass,
Kaylie
Great workout. Love these. Thank you
Glad you enjoyed! That was a tough one for me!
Thanks Kaylie
I’m gonna hurt tmrw! ?
Ya it was a rough one eh!
Tomorrow walking may be a challenge ha ha thanks much!
hahaha ya this was an intense workout for sure!
Thanks for the pep talk at the beginning, I definitely fell ALOT hahaha. Very challenging but good workout Kaylie!
Super hard eh, it definitely takes practice.!!
Loved this!! My stability ball is thanking you because it has been tucked in the basement for awhile now. My butt is sooo sore already!!
I think I need to do a few more workouts with this bad boy!! glad you liked :)
Who knew 30seconds could feel like an eternity (especially when YouTube decides to throw in an add in the middle of ball planks! ?)
omg!! no way there was an add, how rude of youtube LOL. Ya the longest 30 seconds of life!
That was great. Love those stability ball exercises. My hams are gonna seize up tomorrow for sure.
Thank you Kaylie for that great workout. It was nice to use my stability ball again, I had forgot how much of a great workout you can get using it!!
I felt the same way then I dusted it off, need to use it more often again :)
Love stability ball! Great workout! Thank you!
You are most welcome babe! Enjoy your day :)
Great challenge!!
Came back to this workout since my stability ball FINALLY came in. Loved it, hope to see some more stability ball workouts in the future :)
That’s awesome Julie! Yes it’s a nice change :)
I have this one in my bookmarks to come back to when I feel like challenging myself without getting super sweaty. Pretty sure my body will be feeling it for the next couple of days lol, thanks Kaylie :)
Amazing!!