The Ultimate Mini Ball Workout For the Lower Body & Abs
Equipment
•
41m
Grab your mini-ball, Pilates ball, for this 40-minute lower body and abs workout. This is a great workout for all levels, and fantastic for anyone with sensitive knees.
I really target the glutes, side of the hip, and hamstrings with this workout, which will help you if you experience knee pain when you exercise.
We also burn the abs in a variety of core movements, with not a plank insight. So, if you have sensitive wrists and shoulders you'll appreciate these ab drills.
Tools: small ball, Pilates ball
Don't have one? Grab one here on Amazon - https://amzn.to/3gXooil
1. Squat
2. Crunch
2 x 40sec
3. 1-leg squat
4. Static sumo squat with T-spine opener
5. Other leg
6. Other arm
2 x 40sec
7. Static bridge with inner thigh squeezes
8. Crunch with legs in table top
2 x 40sec
9. Hamstring grip with 1 leg bridge
10. Static hold + crunch
11. Static hold bridge
12. Other leg
13. Static hold + crunch
14. Static hold bridge
1 x 40sec
13. Inner thigh squeezes
14. Alt leg down
2 x 40sec
15. Hip extension (4 point) - 40sec
16. Ham squeeze x8
17. Glute pulses x8
18. Fire hydrant - 40 sec
19. Ham squeezes x8
20. Pulses x8
21 - 26 Other leg same series
x1
27. Side crunches
28. Other side
2 x 40sec
A Fitness with PJ YouTube Workout - ad free!
Up Next in Equipment
-
Booty Building Workout
DAY 13 - 14-Day Booty Love Challenge
This workout is going to give you the right mix of moves to target the glutes, without burning out the knees... and it will also (most likely) make you remember it tomorrow morning.
And FYI: there one lunge pattern where I didn't offer a sub (bad trainer, ba...
-
Thigh Sizzle
Day 3 of the 14-Day Booty Barre Challenge. Today you will target those hard to tone areas: your outer & inner thighs while also strengthening your core & glutes. This workout has a combo of standing and mat work to challenge your lower body.
Equipment needed: Mat, Booty Band, Squishy Ball
-
Side Body Sculpt
Day 1 of the 14-Day Booty Barre Challenge. Kick the challenge off with this hip burning workout! This workout focuses on strengthening outer hips, side booty and core - you are going to love it. And, by strengthening the hips and side booty you will also being doing your knees a world of good as ...
