Are you bummed that your booty isn’t exactly as perky and round as you want? You are not the only one who wants to have a toned and sculpted butt to show off especially when summer is just around the corner. The question, however, is how you are going to sculpt your glutes just in time for your planned summer getaway.
Fortunately, you can work on your butt with the help of a stability ball for that extra challenge to get those muscles working. Do you want to know how to exercise your butt with this equipment? Here are some exercises for you to do.
- V-leg lifts. If you really want that toned and sculpted butt, you’re going to work hard for it. This exercise isn’t for the faint of heart. To start, go into a plank position with the stability ball beneath your hips. Your feet shouldn’t be touching the floor. Extend your legs into a v-shape then engage your glutes and hamstrings to raise your legs up. Lower your legs back to their first position slowly and repeat 20 times.
- Dimple creator. Kneel on the floor with your right hip leaning on the ball and your right arm on top of it. Place your left hand on your left hip with your leg lifted out to your side and at the same height as your hip. Hold this for one count then bring your left knee towards the ball to touch it. Bring your left leg back out and repeat 12 times.
- Frog leg lifts. Another stability ball exercise that will work your butt is the frog leg lifts. Go into a plank position with your hips positioned on top of the ball. Raise your legs with your knees bent so that your heels are together and your toes are pointing outwards. Engage your hamstrings and glutes to raise your heels straight. Go back to your first position for one rep. You need to do 20 reps for this exercise.
- Backside boost. For this exercise, you will need to go into a pushup position with your shins placed on top of the stability ball. Raise your left leg and hold it for one count. Go back to your first position and raise the opposite leg to complete one rep. Make sure that your core is engaged throughout the exercise. You will need to do 12 reps for this exercise.
- Reverse lunge. In this workout, you will need to stand with your stability ball behind you. Bend your left knee to 90 degrees so that your left toes will be on top of the ball. Bend your right knee to 90 degrees while pushing your hips back to roll the ball backwards so you can go into a reverse lunge pose. Tighten your glutes on your right side to push yourself back up while rolling the ball back to its first position. This completes your first rep. You will need to do 10 reps then switch to the other leg.
Sources: popsugar.com
