This workout is really going to set your core on fire. The final superset did it for me. Those knee tucks and glute kickbacks are a lot harder than what they look. 10 was enough, lol!
When I workout at the gym, core exercises are the last to come to mind, but over the past couple of week I’ve been throwing in a few core exercises in between sets. My core is not as strong as I’d like it to be, and that’s because I really neglect it.
Last week we had a few warmer days and as the evening began to cool things off, I did this Core and Butt Stability Ball Superset Workout at home.
I really like using the stability ball. It challenging while increasing my core and upper body strength. In this workout I did 15 reps of pikes and I remember there was a day I couldn’t do 10. These small challenges that I overcome and seeing myself grow stronger; there’s nothing better I could ask for.
+ Stability Ball
+ Exercise Mat
Complete 5 sets for each of the following supersets without any rest.
50 REVERSE HYPEREXTENSIONS
10 KNEE TUCK & KICKBACK (per leg)
10 ALTERNATING BALL PASS (count a rep each time you switch limbs ex: hands to feet = 1 rep)
+ support your hips on the ball and place your palms on the ground, shoulder width apart
+ fully extend your legs with your toes on the ground
+ squeeze your glutes and pull your legs towards the ceiling, opening the hips as you lift
+ each time you lift counts as one repetition
+ begin with your palms on the ground, legs fully extended, keeping your feet together while supported by the ball
+ engage your core, keep your back straight
+ using your core, pull your hips up towards the ceiling, focusing on keeping a flat back
+ each time you lift your hips counts as one rep
KNEE TUCK & KICKBACK
+ begin with your elbows supported on the ball, holding your hands together in a fist (this helped me to support myself, you may not have to do this)
+ fully extend your legs so your toes are on the ground and you are in the incline plank position
+ bend one knee, into your chest and slowly fully extend the leg behind you
+ each time you tuck and kick counts as one rep
+ complete all 10 reps on one side then move to the opposite side
ALTERNATING BALL PASS
+ begin flat on your back, fully extend your legs and arms with the stability ball in your hands
+ lift both limbs off the ground at the same time, switching the ball from your hands to in between your feet
+ engage your core and really suck your belly button towards the floor
+ each time the ball switches limbs counts as one repetition
WEARING: crops & sports bra: Lululemon
Do you guys want to see more stability ball workouts?