JessicaSmithTV: LOWER BODY: BALL Leg, Hip, Glute Exercises to Warm Up, Squat + Lunge Alternatives, Muscle Activation

Ball Leg, Hip, Glute Exercises is a short mat-based lower body workout from Jessica Smith. There is no standing in this workout. Everything is done lying or kneeling on the mat. I used it today as a warm up before doing another, much more intense lower body strength workout. It did a great job warming me up! You use a pilates ball to create additional resistance in this workout. Jessica never reps you out in this workout though I did feel a nice burn in the muscles being worked. This is also a great, quiet travel workout. You don’t need a pilates ball. You could substitute a rolled up towel or small pillow.

Ball Leg, Hip, Glute Exercises is 19:06 minutes; no warm up and 50 second stretch. Equipment: a pilates or playground ball and a fitness mat.

  1. Lay on back with knees bent and feet on mat, place ball between knees, squeeze knees in and out against ball
  2. Still laying on back, ball still between knees, raise feet off mat so legs are bent at 90 degrees, hold this position and rotate feet outward then bring them back in (keep squeezing ball between knees)
  3. Still laying on back, knees bent and feet on mat, ball still between knees, raise hips into bridge then lower halfway
  4. Still laying on back, one knee is bent with foot on floor, other leg is raised, place ball behind knee, squeeze then release ball
  5. Same position as #4 but extend one leg straight to ceiling, place ball against quadriceps, push quads into ball then release
  6. Replace 4 & 5 on other leg
  7. Lay on side with knees bent in front of you, place ball on top of thigh and press down for resistance, open and close top bent leg (clam shell); keep legs open and pulse top leg upward into ball
  8. Still laying on side, bottom leg is bent, extend top leg straight, tap toe to floor in front of you then raise leg as you bring it behind you to tap the floor (she calls this Rainbow Raises, ball is not used)
  9. Same position as #8, extend leg straight with ball on thigh, press down on ball for resistance and pulse straight leg upward
  10. Repeat #7-9 on other leg
  11. Repeat #1 but raise onto toes; changes to small pulses against ball
  12. On elbows and knees, place ball behind knee, push sole of foot up toward ceiling and pulse it once before lowering; keep leg raised and pulse/squeeze ball
  13. Same position as #12, bring knee down behind other leg then push sole of foot up to ceiling
  14. Repeat #12 & 13 on other leg
  15. In high kneeling with body straight from knees to shoulders with ball between knees, lean torso back keeping body straight, from this position lower glutes slightly then push them back up so body is straight (pelvis/hip tuck)
  16. Place ball on mat and place bottom hand on ball, face body to side, one knee is on mat and other leg is extended straight (in modified side plank), raise and lower top straight leg; keep leg raised and pulse upward
  17. Repeat #16 on other leg

For more info on JessicaSmithTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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