Mini Ball Booty Workout

mini-ball-booty-ig

You ladies know I never pass up a booty workout! So today I want to share with you a few exercises that I LOVE!

And it’s no secret that I also LOVE the mini ball — these exercises have been in my repertoire for the last few years, and frequently make appearances in private clients, small group classes, and even in large Pilates mat classes at the gym.

Grab a mini ball and join me for this super QUICK workout — it’ll be like we are class together! Woo hoo!

P.s. If you don’t have a mini ball yet, you can also use a yoga block instead — or even a pillow!๐Ÿ˜˜ But, I would recommend a mini ball for your home gym — they are SO great for ab workouts!

My Equipment:
Yoga Design Lab Combo Mat (in Chevron)
Mini Stability Ball

Outfit:
Fabletics

Find your PRINTABLE download HERE!

booty-workout-with-the-mini-ball

Booty Workout with the Mini Ball

  • Squats + Pulses – Stand with your feet shoulder width apart, and place the mini ball between your inner thighs. Sit your hips back as if you were sitting into a chair, keeping your weight in your heels. Press back up to standing using your hamstrings, and squeeze your booty at the top. Lower back down to the squat, and repeat. Once you finish 15 repetitions, stay down low in your squat, and PULSE into on the ball for 10 repetitions.
  • Booty Bridge + Pulses – Lay on your back with your knees bent and place the ball under both feet. Squeeze your inner thighs together and press down into the ball as if you were trying to pop it, and lift the hips up into a bridge. Keep your abs tight, and lower the hips back down to repeat. After 15 repetitions, stay lifted into your bridge, and then PULSE the hips up and down one inch for 10 repetitions.
  • Single Leg Booty Bridge + Pulses – Keep your RIGHT foot on top of the ball and lift the LEFT leg straight up. Press into the ball with the RIGHT foot, as you lift your hips back up into a single leg bridge. Lower the hips all the way down, and repeat. After 10 full repetitions, complete 10 PULSES, then switch to the LEFT leg.
  • Inner Thigh Booty Bridge + Pulses – After completing single leg bridges on both legs, bring the feet back down to the mat and place the mini ball in between the knees. Lift the hips back into a bridge with a little squeeze on the ball, and then lower the hips back down to repeat. Once you finish 15 repetitions, stay lifted in your bridge and PULSE in on the ball for 10 repetitions.

Find your PRINTABLE download HERE!

I promise it’s a quick one, but get ready to feel the burn in those buns! ๐Ÿ˜‰

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