With a laundry list of exercises, you do not have to spend hours in the gym. Throughout your exercise with the exercise ball, you will challenge your abdominal muscles from every angle and reach the strong legs that are generally the result of more intense squats and lunges. Add a few upper body movements and you're ready to go – you'll have a full-body exercise ball workout in just six moves.
Bonus: "Most of these gymnastics ball movements offer a lot of movement activity and focus on hamstrings – the combination you need for a firm butt," says Traci Copeland, a Nike champion in New York City who has perfected a method to get the best power out of this tool. (Psst: Here are the benefits of a strong butt except that it looks good.)
Here's how it works: Warm up for five minutes with some dynamic stretching exercises ̵