The Ultimate Mini Ball Workout For the Lower Body & Abs
PJ
•
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
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