Legs, Back & Abs

A great workout for a stronger lower body and core.


  1. Lower Back Lift and Row

    lower back lift and row

    Start laying on the ball face down with arms above your head. Activate your lower back muscles, lift upper body and arms. Hold the position, work the upper back by squeezing shoulder blades together and contract all muscles in upper back as much as possible for three seconds. Release and lower slowly.

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  2. Wall Ball Squat

    wall ball squat

    Place a ball between your lower back and a wall, step forward and place your feet so that you will be able to do squats and keep toes in front of the knees (during the entire movement). Do squats, lower the butt toward the floor while holding up the upper body, keep the ball against the wall (the ball will roll vertically against the wall in the movement). Check so your knees and toes are pointing in the same direction. Squat down to 90 degrees angle in knees or deeper if you feel you have the strength and control.

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  3. Ball Pike Plank

    ball pike plank

    Place yourself in plank position with your thighs or feet on a training ball. Pull your navel towards your spine and tighten the "corset" (abdominal muscles you use when you cough for example). So, the starting position is a regular plank with feet or thighs placed on the ball. Now, make a pike with your butt and exhale forcefully while tightening the abdominal muscles even more - so that the butt moves 6-12 inches in the direction of the roof. Use the abs power as you exhale so that the butt goes up, thinking that someone lifts up the tail at the same time. Pull your belly button toward the spine even more to get the power of the abdominal muscles in sync with the powerful exhalation. Return to starting position (the plank) as breathing in, while keeping abs tight (be careful not to go too deep with the stomach, that can cause back pain).

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Legs, Back & Abs is 1 of 33 workout routines in Poworkout Ball & Band.

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