6 Best Exercises to Get the Butt of Your Dreams

  • Perform each move below following the instructions
  • Work up to the recommended number of reps.
  • Repeat the entire sequence up at least two to three times a week

THE MOVES:

  1. V-Leg Lifts

Instructions:

  • Starting position – plank position with a Swiss ball beneath your hips and feet hovering above the ground.
  • Extending legs, held apart in a V-shape and engage your butt and hamstrings as you raise your legs straight up.
  • Lowering your legs with control, back to starting position to complete one rep.

Perform 20 reps

  1. Frog Leg Lifts

Instructions:

  • Starting position – plank position with a Swiss ball beneath your hips and feet hovering above the ground.
  • Bending your knees, bring your heels together with toes and knees pointing out to the sides.
  • Engaging your butt and hamstrings, raise your heels straight.
  • Returning to starting position complete one rep.

Perform 20 reps.

  1. Incline Plank Leg Lift

Instructions:

  • Starting position – plank position with your forearms on a Swiss ball and your body in a straight line (from your head to your heels).
  • Raise your right leg as high as you can, keeping your hips square to the ground and core engaged,
  • Releasing to starting position with control, complete one rep.

Perform 10 reps per side.

  1. Reverse Lunge on Swiss Ball

Instructions:

  • Starting position – Standing with a Swiss ball behind you, bend your left knee 90 degrees to place your left toes on top of the ball.
  • Bending your standing knee 90 degrees, send your hips back and roll the ball backward with control.
  • Engaging the glutes on your right side, come back to standing position, rolling the ball back to starting position, to complete one rep.

Perform 10 reps per side.

  1. Bridge Hip Lift

Instructions:

  • Starting position ā€“ Laying on your back with your knees bent, arms along your sides and soles of your feet on a Swiss ball.
  • Pressing into the ball, engage your glutes and lift your hips until they form a line between your knees and shoulders.
  • Lowering your hips with control bring them to hover above the ground, to complete one rep.
  • To make it more challenging perform this move with one leg raised.

Perform 20 reps.

  1. Hamstring Curl-Ins (20 reps)

Instructions:

  • Starting position ā€“ Laying on your back with your knees bent, arms along your sides, and soles of your feet on a Swiss ball.
  • Pressing into the ball, engage your glutes and lift your hips until they form a line between knees and shoulders.
  • Extending your legs with control, roll the ball away from your butt.
  • Engaging your glutes and hamstrings, press into the ball and bend your knees, rolling the ball back in, to complete one rep.