Score A Tight, Perky Butt With This 15-Minute Stability Ball Workout
So you already know that using a stability ball can do wonders for your abs. But did you know that the same piece of equipment can be just the tool to give your saggy jeans a lift? If you struggle to activate your glutes in complex lower-body moves, like squats, isolating that area could be the answer. This challenging routine by celebrity trainer targets your glutes and hamstrings to sculpt a seriously perky butt.
The Perky Butt Workout
Perform this circuit once or twice a week, moving from one exercise to the next without resting. After you’ve completed all four moves, rest up to one minute, then repeat twice for three total sets.
You’ll need: A stability ball
Watch a WH staffer perform the moves…
1/ Hamstring Curl
Lie on the floor with your ankles and heels on a stability ball, then raise your hips so that your body forms a straight line from your shoulders to your heels. Pull your heels toward you to roll the ball as close as possible to your butt. Pause, then reverse the movement to return to start. That’s one rep. Do 15.
2/ Single-Leg Glute Bridge
Rest your upper back on a stability ball and place your feet hip-width apart, knees bent 90 degrees, so your body forms a line from shoulders to knees. Squeeze your glutes and lift your left leg, then lower your hips toward the floor. Press through your right heel to return to start. That’s one rep. Do 15, then switch sides.
3/ Foot-Elevated Plank Lateral Leg Lift
Start in push-up position with your shins resting on a stability ball and your hands under your shoulders. Brace your core and squeeze your glutes as you lift your left leg off the ball and out to the side. Pause, bring your left leg back to the ball to return to start, then repeat with your right leg. That’s one rep. Continue alternating for eight reps.
4/ Reverse Hyper
Rest your lower belly, hips and thighs on a stability ball and place your hands flat on the floor a few centimetres in front of you. Squeeze your glutes as you slowly lift your legs into the air, peeling your thighs off the ball. Slowly reverse the movement to return to start, keeping the ball in place. That’s one rep. Do 15.