10-Minute Stability Ball: Butt & Belly Workout

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Hi Everyone!

Today’s workout is short, sweet, and effective. Grab a stability ball and you are ready to go! If you don’t have a stability ball I also posted a 10-Minute Standing Abs, Thighs & Butt workout video/breakdown below.

If you want you can even pair both videos together. Remember, you can always modify, add videos, and make the workout routine your own! We have over 700 different workout videos to chose from, so you have a lot of options!

Our workout schedule for this week:

Day 1: 15 Minute HIIT: Quick Full Body Workout

Day 2: 35 Minute Total Body Workout & Cardio HIIT Fat Burn 

Day 3: Cardio Sweat: Plyo HIIT Fat Burn Total Body Workout: 15 Minutes Per Round 

Day 4: Leg, Butt & Thigh Shaping Workout: 30-Minute Home Workout

Day 5:  That’s Today! Core


Prone Butt Lift Press

The stability ball can be a fun addition to your workouts. It helps you to activate your muscles differently, and achieve a greater range of motion during some exercises. I also enjoy switching things up & using equipment sometimes.


Butt Lift

I hope you all enjoy today’s workout! Let me know what you think in the comment’s below! I would also love to know how you feel after this week’s workout schedule.

I also want to give a HUGE Thank You to anyone who is supporting us on Patreon. I mentioned the other day that our account was accidentally deleted so all of the pledges we had received to this point were deleted as well. We are starting from scratch. If you want to help: www.patreon.com/BenderFitness.

Have fun today!

Buy a Gymboss now. Interval Timer Set for 10 Rounds of 10/50
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

1. Ball Pull
2. Hip Lift
3. Elbow Pull
4. Prone Butt Lift Press
5. Butt Pull
6. Ball Pass
7. Ball Twist
8. Tick Tock Abs
9. Situp Stretch
10. Butt Lift

Repeat 1-3X


Set your timer for 10 rounds of 10/50.

1. Standing Kick
2. Table Kick (right)
3. Table Kick (left)
4. Double Elbow/Knee Tap (right)
5. Double Elbow/Knee Tap (left)
6. Figure 4 Extension (right)
7. Figure 4 Extension (left)
8. 90 Degree Knee (right)
9. 90 Degree Knee (left)
10. Forward Fold Reach

Repeat 1-3X




3 thoughts on “10-Minute Stability Ball: Butt & Belly Workout

  1. Suzie Kropp

    I haven’t had a stability ball in years, but have been wanting to get another one as I know it will make a lot of exercises easier on my low back. I did the standing workout in addition to the total body workout posted last week. The standing one is one of my favorites! Thank you!!

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