5 Exercises For The Buttocks With The Gymnastic Ball
Some simple exercises can help us to have firm and toned buttocks ; unfortunately, however, the results are not obtained overnight. It is necessary to make both physical and nutritional efforts to be able to show off that very tall and firm backside that makes the figure more attractive.
However, it is not necessary to go to the gym, use complicated machinery or do exercises that are difficult to perform. In reality, with a simple gymnastic ball, also known as a ” fitball “, we can perform a complete workout to work this area of the body in the comfort of our home.
So here are 5 simple exercises to get the glutes we all want, without any excuses. Let’s start!
Exercises for the buttocks
1. Squat against the wall
Squats are the most complete exercise to strengthen and tone the muscles of the legs and buttocks. Training in this way activates the metabolism and fights the excess fat that tends to accumulate in this area of the body.
How to make them?
- Place the ball between the wall and the middle of the back, just above the hips.
- Make sure your feet have an opening that matches shoulder width and that your back is straight.
- Then flex your knees slightly and lower your hips, as if you would like to sit down.
- As you lower yourself, do not let your knees go beyond your toes.
- Return to the starting position.
- Do 4 sets of 15 repetitions.
2. Squat with one leg
Maintaining the previous position, we are going to increase the intensity of the squats, working first on one leg and then on the other.
How to make it happen?
- With the ball between the wall and the center of the back, lift your right foot and extend it forward so that it is almost aligned with the knee.
- Focusing on your balance, slowly lower yourself to squat with only one leg supported.
- Make sure your hips are well aligned, since all the weight will fall on one leg.
- Return to the starting position with the straight leg.
- Do 15 repetitions.
- Switch legs and repeat the exercise.
3. Lifting the pelvis
The advantage of this exercise is that, in addition to strengthening the glutes, it will also work the abdomen and lower back.
How to make it happen?
- Lie on your back on a mat, holding the ball under your calves.
- Keep your arms at your sides and, applying force on the abdomen and buttocks, raise the pelvis towards the ceiling.
- After reaching the maximum possible height, bend your knees and bring your feet towards your buttocks to activate the hamstrings.
- Extend your legs again, lower your hips and return to the starting position.
- Perform 3 sets of 10 or 15 repetitions each.
4. Back kick
Similar to traditional lunges, this exercise strengthens the hips, glutes and legs. In this case we rest the leg on the ball to facilitate the downward movement.
How to make it happen?
- Place the ball behind your body and, keeping your back straight and your hands on your hips, rest your right toe on the fitball.
- Focus the strength on the abdomen and buttocks and, without losing your balance, kick back as you bend the other leg.
- Return to the starting position
- do 15 repetitions with each leg.
5. Alternate limbs with gymnastic ball
The use of the ball in alternate limb exercise is ideal for strengthening the gluteal muscles and at the same time for increasing strength and balance.
How to make it happen?
- Rest your chest and abdomen on top of the ball and, leaning on the floor with your left leg and right arm, raise your right leg and left arm at the same time.
- Try to lift them as much as possible, hold the position for 3 seconds and return to the starting position.
- Do 10 repetitions and then switch sides.
- Complete 3 sets and when you have increased your strength. also increase the number of repetitions.
Are you ready to try these glute exercises? If you don’t have much time to exercise, you can adopt this simple home exercise routine with a gym ball and make your workout fun and easy.
Remember that even if the results are not immediate, as the weeks go by you will notice a substantial change in your body, and especially in your B-side!
