Looking for some variety in your butt workout? These 3 great exercise ball exercises conjure up a tight butt.
The exercise ball is one of the most popular home fitness equipment and rightly so. There are many different exercise ball exercises.
You can do abdominal exercises just like butt workout. The exercise ball is perfect for fitness exercises at home.
And the great thing is that it consumes little space in the apartment. Who has a lot of space for home fitness equipment?
With the exercise ball you can train your abdomen, legs and buttocks. But today we want to take care of the buttocks. You only need 3 exercises to get a tight butt!
You'll love these 13 exercise ball exercises!
The top 3 exercise ball exercises for the buttocks
Are you ready? Then you can start now!
1. leg curl with the exercise ball
For the first exercise, lie on your back. Now stretch out your legs and place them heel down on the center of the exercise ball. Use your arms to stabilize yourself during the exercise. Tighten your legs and buttocks and press your heels into the ball.
Now lift your hip, your Body forms now a Line. Except for your shoulders, your head and your arms, you are not touching the ground now.
Now bend your knees and roll the exercise ball with your legs as far as possible towards your buttocks. After 2 seconds, roll the ball away so that your legs are stretched out again.
Too easy? Try the medicine ball workout!
2. back stretch with the exercise ball
Lie on your stomach on the exercise ball. Make sure that you can touch the floor with your hands and the tops of your feet. Now slowly raise both legs.
Keep your balance with your hands and be careful not to fall over. From the tops of your feet to your shoulders, your Body now a Line. Now hold this position for 10 seconds. Then briefly set down and repeat the exercise for the buttocks 5 more times.
Those who find their balance can put their hands in the air.
That's what counts when training with your own body weight!
3. pelvic lift with the exercise ball
For the last exercise I'm going to show you, you can sit on the exercise ball. Now move forward with your feet. Meanwhile, tilt your upper body backwards.
Do this until the ball is between your shoulder blades. Make sure that your legs now have a right angle form. In order not to lose your balance, you should keep your legs hip-width apart.
Push the hips through to the top and tighten the buttocks.
By the way, it's also easier if you rest your arms on your stomach. For effective butt training I recommend 15 repetitions.
Which ball is the right one
The size doesn't matter, the technique has to be right, you often hear. But it's different with exercise ball exercises.
Before you buy an exercise ball, you should make sure that the Gym ball size is adapted to you. If it's too big or too small, it can negatively affect your butt workout.
Also plays the Load capacity of the exercise ball plays a major role. Not every ball is suitable for every exercise. In article descriptions you can usually find a reference to this.
How big must be the exercise ball
Gym balls come in many different styles. But finding the right size is not so difficult.
The diameter of the balls starts at 45 centimeters, so you need one if you are shorter than 140 centimeters. There are also gymnastic balls with a diameter of 95 centimeters, but you need them only if you are taller than 2 meters.
In the table you can find the right exercise ball size:
| Ball size | Body size |
| 45 centimeter | up to 140 centimeter |
| 55 centimeter | 141 to 154 centimeters |
| 65 centimeter | 155 to 175 centimeters |
| 85 centimeter | 186 to 200 centimeters |
| 95 centimeter | 201 to 215 centimeters |
I recommend this exercise ball that I ordered from Amazon. He is specially designed for exercise ball exercises made for home, can withstand a load of 500 kilograms and has received mostly many positive reviews.
TIP: If you order the ball from Amazon, you'll also get a training manual to go with it.
This exercise ball is made of high quality material "Ruton" and is available in anthracite, pearl white and ruby red. The choice of balls is almost infinite.
My tip: Do not buy a very cheap exercise ball. The cheaper they are, the more they smell of plastic and the joy of exercise can suffer.
If training with the ball is too wobbly for you, you can also get a ball tray. The plastic bowl is suitable for all ball sizes. This way, even those who don't have a good sense of balance can train with the exercise ball.
Our tip
Gym ball exercises for the butt take some getting used to at first. But the great thing is that you train your sense of balance at the same time. I'm a fan of exercising with the exercise ball, it's a great change from normal butt exercises.
Here you come to the contribution "The 11 best exercises with exercise ball for abdomen, legs, buttocks".
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