Build A Better Butt: Use A Ball!

486859903If you’re trying to shape, lift and tone your backside, the key to getting it done is simple: have a ball! An exercise ball that is!  Here’s a few sure-fire workouts to help perk up “where the sun don’t shine”.

Lying Hamstring Curl
Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up with knees slightly bent, and hold that position through the entire exercise. A slight bend in the knee allows you to focus the work more in the glutes while also protecting the knee joints.
Flex your feet, and dig your heels into the ball. Place your arms straight out to your side for support — don’t use them, though; they are just for support.
Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don’t thrust them toward the ceiling as you do the move.
Then slowly return to the start position to complete one rep.
Do three sets of 10 to 15 reps.

MUST READ: The 10 Best Butt Exercises (Broken Down)

Superman Lifts
For a challenging variation on the standard Superman, the power of this Superman booty lift is all worth the extra effort!
Lie on your belly, and hold an exercise ball between your feet. Engage your abs, and extend your arms straight out in front of you.
As you inhale,…