Great Unstable Exercises For Legs That Burn Fat & Build Muscle!

 

Training in unstable environments forces you to concentrate and uses more of the muscles in the body to execute. It corrects muscle imbalances, improves stablization or the core, it prepares tissue for upcoming demands of training, improves cardiorespiratory and neuromuscular systems and establishes proper movement. 

Do unstable training for at least 4 - 6 weeks to see the increase in body fat reduction, strength in the stabilizing muscles, lean muscle mass and general performance. Here are some examples of unstable exercises: 

Bosu Ball Squats

Bosu Dumbbell Reverse Lunge with Knee Lift

Bosu Goblet Squats

Bosu Ball One Leg Bridge

Bosu Split Lunges

Bosu Stiff-Leg Deadlift

Swiss Ball Leg Curls

At Home Body Weight Leg, Glute and Abs Workout

Jump Squats

3 - 4 Sets

15 - 12 Reps

Walking Plank

3 - 4 Sets

8 Reps Leading with Right Arm

8 Reps with the Left Arm

One Leg Squat to Box

3 - 4 Sets

15 Reps Each Leg

Side Plank Lifts

3 - 4 Sets

15 Reps Each Side

One Leg Stiff Leg Deadlift

3 - 4 Sets

12 - 15 Reps

Hanging Scissors

3 - 4 Reps

12 - 15 Reps

Ball Leg Circles

3 - 4 Sets

24 Reps Forward Circles

24 Reps Backward Circles

Bridge

3 - 4 Sets

45 sec. - 1 min. 

One Leg Calf Raise

3 - 4 Sets

15 - 20 Reps Each Calf

Swiss Ball Total Body Workout 🏋🏽‍♀️

 Swiss Ball Total Body Workout 

Swiss Ball Dumbbell Chest Press

4 Sets

10 - 12 Reps, Heavy Weight

Swiss Ball Weighted Crunch 

4 Sets

12 - 15 Reps, Moderate Weight 

Swiss Ball Dumbbell Squats

4 sets

15 - 20 Reps

Swiss Ball Dumbbell Wide Row

4 Sets

10 - 12 Reps, Moderate Weight

Swiss Ball Bulgarian Split Squats

4 Sets

12 - 15 Reps, Each Leg

Swiss Ball Russian Twist 

15 Reps, Each Side with Moderate Weight

Swiss Ball Dumbbell Chest Flys

4 Sets

12 - 15 Reps

Swiss Ball Back Extensions

4 Sets

12 - 15 Reps, Last rep hold torso up with a 10 - 15 sec hold

Swiss Ball Single Leg Curl

4 Sets

12 - 15 Reps, Each Leg

Beginners can use both legs at the same time

Swiss Ball Reverse Plank

4 Sets

45 sec - 1 min hold

Back and Bicep (Pull) Workout

What is a Pull Workout?

Pull exercises are those where the muscles contract and the weight is being pulled towards you. The primary muscles used in pull workouts includes the back, biceps, hamstrings, obliques and trapezius. Examples of pull exercises are lat pull down, back rows, deadlifts, leg curls, rear delt flys and bicep curls.

Benefits of Adding Push/Pull Workouts to Your Program

• Less time at the gym
• Ensures muscle balance
• Promotes injury prevention
• Increases muscle mass

Back and Bicep Workout

Swiss Ball Dumbbell Wide Row

4 - 5 Sets

10 - 12 Reps

EZ Bar Curls

4 - 5 Sets

10 - 12 Reps

Cable Straight Arm Pull Down

3 - 4 Set

10 - 15 Reps

Standing Bicep Curls

3 - 4 Sets

10 - 15 Reps

One Arm Bent Leg Cable Row

3 - 4 Sets

12 - 15 Reps 

Swiss Ball One Arm Preacher Curl

3 - 4 Sets

10 - 15 Reps

Swiss Ball Back Extensions

3 - 4 Sets

15 - 20 Reps with 10 Sec. Hold on Last Rep

Upper Body Stable and Unstable Workout

Upper Body Workout

Barbell Chest Press: 4 Sets

Hypertrophy: 8 - 10 reps

Strength Endurance: 12 - 15 reps

Behind the Head Pulldown: 4 Sets

Hypertrophy: 8 - 10 reps

Strength Endurance: 12 - 15 reps

Swiss Ball One Arm DB Curl

Hypertrophy: 8 - 10 reps

Strength Endurance: 12 - 15 reps

Tricep Push-ups

Maximum Reps

Military Press

Hypertrophy: 8 - 10 reps

Strength Endurance: 12 - 15 reps

Single leg wood chop

A balance variation of the standard wood chop exercise. Stand on one leg and shift your weight on that leg. Tighten up your core as you lift the other leg up. The leg you are standing on bring the dumbbell to the side of the thigh and lift the weight up in an angle above the opposite shoulder. Repeat on the other leg.

Swiss Ball Single Leg Curl

A more difficult variation from the regular Swiss ball leg curl. It mostly targets your hamstring, glute and core. Make sure to keep you core engaged when you lift your body up from the floor. Lift one leg up to the sky and keep the other leg on the ball. Bring the ball towards your glute and then push it back away. Repeat on the next leg.

2016 WNBF Pro Iron Eagle Classic

Back Pose

Hamstring and glute tie-in

Swiss Ball Barbell Chest Press

A different variation from the standard barbell chest press. This exercise incorporates more core stabilization. Make sure to tighten up your core before you lift the bar off the hooks. The Swiss ball makes it harder to execute, so slowly bring the Bar towards your chest and when you push it back up. 

Single Leg Barbell Curls

Standing on one leg, barbell in hand, tighten your stomach and curl the bar 

all the way up to your chest and bring it all the way down to your thighs. Make

sure you are not swinging the barbell, but keeping the motion as fluid as 

possible. Finish your set amount of reps and when you come back to this

exercise, make sure to switch to the leg that you were holding up in the 

first set.