15 Min Glutes, Hamstrings and Abs Stability Ball Workout
Heather Robertson- Duration
- 15 min
- Level
- Intermediate
- Body Focus
- Glutes
- Est. Calories
- ~112 kcal
Glutes, hamstrings and abs in 15 minutes with a stability ball and a mat: one circuit with a warm-up and cool-down.
Heather takes you through one circuit of 40 seconds of work and 20 seconds of rest, with the ball involved throughout: single leg bridges and curls, a bridge and curl combo, ball crunches and twists, a prayer crunch and a ball plank. A warm-up and cool-down frame it, and you can repeat the circuit for a longer, tougher session. It runs about 16 minutes.
Collections
Equipment setup
Who Is It For?
Anyone with a stability ball and a mat who wants a short, focused glute, hamstring and core session at home.
Who Is It Not For?
Not ideal without a stability ball or with wrist or lower back pain, since the plank and crunch work loads those areas.
Key Benefits
Strengthens the glutes, hamstrings and abs, and the ball makes your core work harder throughout the circuit.
Things to Keep in Mind
Control the ball on bridges and curls, keep your lower back supported in crunches and ease off the plank if your wrists or shoulders feel strained.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Used in this session