The fitness ball, commonly known as exercise or stability ball, is a must have equipment for every fitness enthusiast. Studies have shown that even the most basic exercises become more challenging when performed with the fitness ball. In fact, using a fitness ball increases the effectiveness of the workout session by 24 to 38%.
Exercising with a fitness ball can help you tune up and cut excess weight from specific body parts. In this oneHOWTO article we'll discuss the best fitness ball exercises for hips. If that's what you want to work on, keep reading!
Floor Bridge
Floor bridge is an excellent exercise for hips, glutes and thighs that you can do with a Fitness ball.
- Place the exercise ball on the floor. Lay on your back behind the ball with your hands at your side and the palms facing down. Lift your feet off the ground and place them on the ball.
- Tighten your abdominal muscles. Then lift your hips such that it is in straight line with your knees, back and shoulders.
- Now move your hips towards the ceiling by bringing the fitness ball forward with your feet.
- Slowly push the fitness ball away and lower your hips to the initial position.
Repeat this exercise 12 to 15 times.
Bridge Balance
Bridge balance is a basic fitness ball exercise. It helps to tone your hips, abdominal muscles and lower back.
- Sit straight on a fitness ball and tighten the muscles of your stomach.
- Move your feet forward and lower your head and back on the fitness ball. Keep your feet on ground at hip-width apart.
- Using the stomach muscles, lift your hips towards the ceiling till your body is parallel to the floor.
- Then lower your hips towards the floor, but make sure that your hips and buttocks don't touch the floor.
- Lift your hips by pushing through your heels and return back to the starting position.
Repeat these steps 12 to 15 times.
Single – Leg Hip Raise
The single – leg hip raise is an advanced form of the bridge balance exercise. It is a great fitness ball exercise for hips, as it tones them while it strengthens your abs, thighs and lower back muscles.
- Sit straight on a fitness ball and tighten the muscles of your stomach.
- Move your feet forward and lower your head and back on the fitness ball. Keep your feet on ground at hip-width apart.
- Raise one of the leg in air such that it is straight and doesn't bend at the knee. Keep the other leg on the floor.
- Using the stomach muscles, lift your hips towards the ceiling till your hips and the raised leg are parallel to the floor.
- Then lower your hip towards the floor but make sure that your hips and buttocks don't touch the floor.
- The next step is to lift your hips by pushing through your heels and return back to the starting position.
Repeat the single-leg hip exercise 12 to 15 times.
These are the best fitness ball exercises for hips. If you're interested in working more on that area, we recommend our article on the best exercises to slim hips.
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