Train Your Glutes: Some Great Exercises With A Fitness Ball!

Many women want firm and resilient glutes. But unfortunately, these kinds of muscles don’t come to you overnight. Therefore train your glutes.

In order to look the way you would like, you will have to make a lot of physical effort. In addition, you should pay very close attention to your dietary habits. This way you will get the look you want, with a sturdy shapely butt that makes your figure more attractive.

But there’s no need to limit your training to the gym equipment. You also don’t have to do exercises that are difficult to perform.

With a simple fitness ball, also called a “fit ball”, you can do a full range of exercises. That way you can train the glutes at home quietly.

In this article, we introduce you to five good options. You can start immediately and train your glutes. So no more excuses.

Start now!

Train your glutes with a fitness ball

1. Train your glutes with wall squats

Knee bends are well-executed exercises to make the muscles in the legs and buttocks stronger and more resilient.

With this training you get the metabolism going. It also helps to fight excess fat. This is especially true for the fat that is stored in this part of the body.

How do you perform these exercises?

• Place the ball between the wall and the middle part of your back, just above the hips.
• Make sure the feet are shoulder-width apart. The back should be kept straight.
• Then slowly bend your knees. Lower the hips as if you were sitting down.
• As you bend your knees, don’t let them extend past the instep of the foot.
• Then return to the starting position. Do four sets of fifteen reps.

2. Train your glutes with knee bends on one leg

For this exercise we remain in the same position as in the previous one. But now we’re going to increase the intensity of the knee bends. To achieve this, we will first train one leg and then the other.

How do you do this exercise?

• So the ball is between the wall and your back. Now lift your right foot and extend your leg forward. When you lower yourself, make sure your knees stay in line.
• Concentrate and keep your balance. Now lower yourself and bend your other knee. In this exercise you only support on one leg.
• Make sure to keep your hips aligned. That requires an effort because your full weight is now supported on one leg.
• Then return to the starting position while continuing to straighten the right leg. Repeat the exercise fifteen times.
• Then switch legs and repeat the exercise.

3. Train your glutes by lifting your pelvis

The advantage of this exercise is that it does not only strengthen your glutes. You also train the abdomen and the loins.

How do you perform the exercise?

• Lie on the mat with your face up. Place the ball under the calves.
• Place the arms next to the body. Now flex the abs and glutes and raise the hips toward the ceiling.
• Try to lift the hips as high as you can. Now bend the knees and bring your feet closer to the glutes. Use your knees for this.
• Then straighten the legs again, lower the hips and return to the starting position.

• Do three sets of fifteen moves.

4. Train your glutes with kicking backwards

This exercise is similar to classic punching exercises. This workout also strengthens the hips, glutes and legs. In this exercise you will let the leg rest on the ball. That way, the downward movement will be easier to perform.

How do you perform this exercise?

• Place the ball behind the body. Keep your back straight and place your hands on the hips. Now raise the instep of your right foot.
• Focus your strength on the abs and glutes. Now try to kick backwards without losing your balance while bending the other leg.
• Then return to the starting position. Do fifteen exercises with each leg.

5. Train your glutes with the contralateral exercise

This is the perfect exercise to strengthen the muscles in the buttocks. Moreover, it increases your resistance and your balance.

How do you do this exercise?

• Place your chest and stomach on top of the ball. Support yourself with your left leg and right arm on the floor. Now raise your right leg and your left arm at the same time.
• Try to lift them as high as possible. Hold them at that height for three seconds. Then return to the starting position.
• Now repeat the exercise ten times. Then you switch sides.

• Perform three sets of exercises. Once you’ve developed more strength, you can increase the number of reps.

Are you ready to try this workout? Even if you don’t have much time, you can perform this easy exercise series with the fitness ball. Provide variety and fun in your training sessions.

You should keep in mind that the results will not be immediately visible. But after a few weeks you will notice that your glutes and muscle strength change.