Thanks for joining us for the Runners’ Roundup today. With so much uncertainty, closings everywhere everyone on lockdown at home, we are looking for ways to keep up our fitness at home. I use my stability ball for almost every workout I do and I do all of my strength training at home. Today, I am sharing 5 of my go to moves in this at home 15 minute lower body stability ball workout.
15 min Do at home lower body stability ball workout
Blast your lower body with this do at home 15 minute lower body stability ball workout. Perform each move in the circuit for one minute then repeat. Your lower body will be on fire. Bonus: Because you are using a stability ball, all of these moves force you to recruit your core. That’s the goal of using a stability ball. These exercises are great complements to running. They can be performed post run workout or on their own.
Front Leg Lifts
Sit on your stability ball while engaging your core with knees bent. Lift your right leg and keep quads engaged while you lift and lower for 1 minute. Try to keep your foot from touching the ground between reps. Repeat on left side.
Position yourself with your upper back on the ball and your feet flat on the ground, Keep feet under knees. Push up through your heels, squeezing your glutes at the top and hold for 3 seconds. Repeat this for one minute. Crank it up a notch by doing one legged bridges.
Hamstring Pull Ins
One of my favorites! While lying on your mat, place your heels atop stability ball. Raise hips up and engage core. Use hamstrings to pull the ball in and out. Repeat for one minute keeping core tight and hamstrings engaged.
One legged Side lunges
These challenge your balance skills! Place left leg on the ball and perform a side lunge with right leg. Try to keep your upper body from collapsing. Repeat reps for one minute and then switch legs.
One legged Reverse Lunges
Place the stability ball behind you and rest your left foot (laces down) Perform a reverse lunge pushing through the heel of your right foot. Again, engage core to keep balance and avoid letting upper body collapse. Repeat for one minute before switching to other side to repeat.
These 5 Do at home lower body stability ball moves for a 15 minute sweat session using your body weight, Looking for more? Pair this workout with my Core Crushing Workout For Runners and you are set.