Natalie Jill leads a stability ball workout for legs, glutes, and inner thighs. The routine includes hamstring curls, glute bridges, inner-thigh squeezes, and lower-ab lifts, with single-leg variations to increase difficulty.
Hi, everyone. Natalie, Jill, are we ready to do legs and glutes today? Today, that's what we're focusing on. We're working on the but thigh. That's that area between the butt and the thigh that everyone always asks me about. How do we get rid of that? What do we do to change that? We're going to work hamstrings, we're going to work glutes, and we're going to work inner and outer thighs, which changes the appearance of your legs. And we're going to work towards being happy, healthy and fit. So grab a stability ball if you want to do this with me. Otherwise you can watch and you can try it later at gym or you can pick up one of these. They're pretty inexpensive. You can get them at most sporting goods stores. So we're going to start on our back, concentrating on that hamstring first. Attacking the bathae. We're attacking the bathae today. That's what we're doing. Ready? Come over onto your back. Legs up on the ball here. Everything's going to stay tight in that core, in that center, in those abs, palms down to the ground. We're going to lift up, squeeze. You can feel just from lifting up there, you're engaging it. You're going to feel a tighter squeeze. And we're going to slowly curl back here, dragging those heels inward, working those hamstrings. Are you ready? Okay, join me. Put your legs up, squeeze in and roll it out. Really slow and controlled. Squeeze in and out. And you should really feel this on your hamstrings pretty quickly.
In and out. If you're feeling super strong and powerful, you can lift up one leg and do it just with one, making it a lot more challenging. I'm going to keep two legs here, just dragging that heel back towards your butt. You just don't want to sink down here. Stay up and out. Slow movement here. Now, if you're looking at my ball here that I'm dragging under, you might notice that there's some sand in there. And people always say, what is that? Sand. Sand in that ball. And how did you get it in there? First of all, I didn't put the sand in there. It came in there. So I wasn't sitting there this morning pumping sand in my stability all. And it's really just to help it from not rolling away when you're not using it. It doesn't help it not move. It just makes it so it doesn't roll away when you're not using it. Okay. It also Adds a little bit of weight to it. Tiny bit. All right, last one here.
Good job. How you feeling? Stretch that out.
That works. The hamstrings and ultimately the thigh that we're attacking. Okay, we're gonna place our feet up on the ball, and we're gonna go after the glutes here. It looks like this. Lifting up. Squeeze. And lowering it. Are you ready? Okay, bring it up. Squeeze. Bring it back down. And you'll still feel this in those hamstrings, but also in those glutes here. Squeeze. Same thing. If you want to challenge yourself more, you can lift up one of the legs and do it just with one. It'll make it a lot harder.
Now, you can do these without a stability ball. You can do them just on the floor or the mat, but the stability ball, because it's challenging your balance, it's working all of those tiny muscles, all the supporting muscles and fibers and helping you to become functionally fit.
Last two.
Squeeze.
Last one.
Nice job. Shake it out. How you feeling? Feel like you're attacking the thigh. See what happens there? You can develop those hamstrings, you can develop those glutes, and if we lose overall body fat, you're going to get that definition that everybody wants. And we've attacked the paci. Then moving on to inner thighs, you're going to put your legs around the ball here. And this is just a slight squeeze in. Now here, you want to make sure you're tucking your pelvis under and your lower back is flat into the ground, so your abs are engaged. We're getting a bit of an AB and a core workout, too. And we're just squeezing that ball. Little pulses in and out. Squeeze.
How we doing? I can't see if you're working well. I wouldn't be able to see you anyway, because I'm over here and you're over there. But you can cheat on this one, and I don't want you to cheat. So make sure you're squeezing in, pushing those legs together, because just watching me or not doing anything is not going to change things. Squeeze in.
A few more little pulses. Okay, now I want you to squeeze as hard as you can. And hold it. Hold it. Squeeze. Make it burn in those inner thighs. Hold.
Two more seconds. Breathe. Let go. How are we feeling? All right, we're moving on to the last exercise here. And this one's going to get your lower abs and those inner thighs. Squeeze it here, and you're going to lift it up slowly and back down. Okay, so we're doing a double whammy exercise here. Inner thighs and a little bit of abs. Ready? Squeeze it up.
Up.
Up.
Little pulses.
Breathe through it.
Last two.
Nice job. Drop it down.
How you feeling? Good job, everyone. See, there you have it. Four exercises done with a stability ball attacking the thigh. We've worked core abs, inner thighs, glutes, hamstrings, and we're after attacking the thigh. Nice job, everyone. Thanks for joining me today. Let me know down below. Comment. Let me know if you tried it. What'd you think? What other workouts do you want to see with me on? Be happy, be healthy, be fit.
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