- Hip raises are a good way to start for someone who has never used a stability ball before, because you lie on the ground with your feet on the stability ball. With your feet on the stability ball, raise your hips so that your stomach and hips are in a line. Hold that position for three seconds before sinking your hips back down to the floor. Do 10-16 reps for 1- 3 sets.
- Hip extensions are another hip and butt exercise that is done on the stability ball. With this exercise you are going to lay down on the ball with your stomach on top of the ball. You should hold your body up with your arms like in a push up position. Your feet should be touching the floor. Start by lifting your feet off the ground until your legs are in a straight line with the rest of your body. Hold this position for the count of three and release your feet back to the floor. Do 10-16 reps for 1- 3 sets.
- Doing squats with a stability ball makes it a whole body work out. Typical squats focus on the hips, butt, and leg muscles. With the addition of the ball it activates the arm muscles and abs. Hold the stability ball out in front of you, with your legs shoulder width apart. As you squat down, raise the ball over your head. Do not let your knees bend past the end of your toes. Return to standing. Hold in your abs tight through the whole movement. Do 10-16 reps for 1- 3 sets.
