Looking to take your bodyweight workouts to the next level? Stability balls make an excellent addition to your home exercise arsenal, because their instability forces your muscles to work harder as they maintain balance.
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That means greater toning in less time — and who doesn’t want that?
This super-simple, 10-minute routine focuses on your lower body to really tone up your legs and glutes. All you need is a stability ball and a little room to move. As always, make sure you warm up and stretch before and after your workout.
Hamstring Curl
Start by lying on your back, with the backs of your lower legs and heels on top of your stability ball. Exhale as you lift your hips up off the floor, pressing your lower legs into the ball for stability. At the top of the motion, your body should form a straight line from your shoulder blades to your heels. Next, bend your knees and pull the ball towards your hips until your feet rest flat on the ball. Hold the position for a second, then extend your legs back out into a straight line. Repeat 10 times, then lower your body back to the ground. Rest for 30 seconds, then do another set.
Overhead Ball Squat
This is just like a regular squat, except you’ll be holding a stability ball above your head with your arms locked. Remember to keep your head up, and push your butt out backwards. Repeat 10 to 12 times to complete the set. Rest for 30 seconds, then do another set.
Swiss Ball Lunge
Start by standing with a stability ball behind your legs. Step forward slightly with your left foot, and put your right foot on the ball behind you, with the top of your foot flat against the ball. Lower your body until your left thigh is parallel to the ground, then push yourself back up. Repeat 10 times for one set, then switch sides and do 10 more reps.
Standing Ball Squeeze
Stand up with the stability ball held between your legs so it is not touching the floor. Squat down so your knees are at 90 degrees, using the ball to maintain your balance. Hold this position for about 30 seconds, or as long as you can. Rest, then do it again. If you’re having trouble balancing, do this exercise next to a wall so you can steady yourself.
This quick and dirty routine can be completed in about 10 minutes, which means you can continue on with your day. If you want a real challenge, complete the circuit twice.