How to Use Medicine Ball Exercises to Firm Glutes
Whether you are new to resistance training or an old pro, using medicine balls can add variety to your workout and bring you results. Medicine balls are weighted balls that vary from one pound to 20 pounds. Whenever you lift one you must engage the core abdominal muscles to support your low back and pelvis. You can firm the back and sides of your hips by using the medicine ball in several different exercises. Muscles on the back of the hips are the gluteus maximus and muscles on the sides of your hips are gluteus medius. On a functional level, strong glutes can give you power for sprinting, running up court in a basketball game, or have the glute strength to climb stairs without tiring.
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Instructions
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Start by standing with feet hips-width distance apart, holding a smaller, 3- or 4-pound ball between your hands, lift your right leg and pass the ball underneath it, transferring the ball from the right to the left hand. Lower the right leg. Lift the left leg and pass the ball from the left hand to the right. Repeat 5 rounds. Rest. Do one more set. Rest. This exercise actively targets the gluteus maximus, the largest sheath of muscles on the back of the hips.
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Continue to work functionally to add strength to the muscles on the sides of your hips, gluteus medius. These muscles help flex the hips (hip flexors) and work whenever you lift your leg towards your chest. Standing with a small ball between your hands and feet apart, lift the ball overhead, until your arms are almost straight. Keep your front ribs drawn into the chest and the lower abdominal muscles engaged (transversus abdominus).
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Exhale, lower the ball to the center of your chest and lunge your right foot to the right and bring the ball directly over the right ankle. Exhale, step the right foot back to center and lift the ball overhead. Lower the ball and lunge the left foot to the left, lowering the ball directly over it. Exhale, return to the center with the ball overhead. Pause briefly. Repeat 8 to 10 more rounds each side. Rest.This full-body exercise will also work the chest, upper back muscles (trapezius, lattisimus and rhomboids), as well as the core abdominals and the glutes (g. maximus on the back and g.medius on the sides of the hips).
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Proceed to work the side and back hip muscles to stabilize the low back and pelvis. This stability will help you when sitting at work or driving for long periods as well as support your lower spine in any sport. Lie back with feet set flat on the floor, knees bent and the feet hips-width distance apart.
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Slide a 2-pound ball between the knees and gently squeeze them together. In a modified Bridge Pose, lift the hips and extend the arms overhead until the back of the hands are on the floor.Engage the core abdominals lightly as you squeeze the Medicine Ball between the knees. Think of lengthening the tailbone away from the neck to avoid excessively arching in the low back.
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Remain for 5 to 8 breaths and lower the hips down. Repeat 5 to 7 more times. This work engages the g. medius (side hips) and the g. maximus (back of the hips). This exercise is often done in physical therapy clinics to stabilize the pelvis and reduce low back pain. Rest by removing the ball and hugging the legs into the chest to stretch the hip muscles. Roll up to sit.
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Tips & Warnings
Work slowly to get the sense of drawing your abs in while you move through each exercise. Doing so will prevent low back or neck pain. Do not reach for the heaviest Medicine Ball you can lift--it will be too much. Start modestly and work up to a heavier weight gradually.
If you have neck, low back, or knee injuries, work with a certified personal trainer skilled in injury rehabilitation. Do not do these exercises if you are pregnant. (There are others you could do if you are. Consult with a certified trainer.)
