There are a variety of Swiss ball exercises that can help tone and tighten your butt. The Swiss ball, which is also called a fitness ball or balance ball, is a large inflatable ball, usually 18 to 30 inches in diameter. It is used as an exercise aid for toning and strengthening muscles. Though the abdominals are often targeted in exercises involving a Swiss ball, the ball can also be used to tone your gluteal muscles. The Swiss ball, as the name suggests, originated in Switzerland, where it was originally used for rehabilitation exercises by therapists starting in the s. In the s, coaches and trainers in the US began to realize the effectiveness of using the ball to help strengthen and tone core muscle groups.
Stability Ball Butt Workout
Beginner Ball Workout for Stability and Strength
The stability ball chest press with a hip bridge is an intermediate compound exercise that targets the chest, arms and butt. The stability ball glute bridge is a lower body exercise that targets the glutes and hamstrings and is suitable for all fitness levels. The ball squat is a beginner exercise that uses the stability ball to maintain proper form while isolating the quads. The hamstring curl with glute bridge is a beginner lower body exercise. This is a challenging exercise that targets the hamstrings and buttocks. This exercise is suitable for any fitness level.
Stability Ball Butt Exercise
For really targeting your tush, an exercise ball can be a big help. If you're over your standard routine of squats and lunges, you're sure to find a favorite in the following three moves. These plank booty leg lifts are an awesome alternative for working out your tush and the back of your thighs at the same time. 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.
Instagram-famous fitness trainer Brittany Perille swears her butt is percent real. While the fitness fanatic's favorite move is the barbell hip thrust, you don't need to mess with bulky weights to get the same results. All you need is a Swiss ball and the desire to sit tomorrow, because the moves below, conceived by Leandro Carvalho , creator of the Brazilian Butt Lift, are so effective that they'll likely make you too sore to get up. Perform each move below, working up to the recommended number of reps. Repeat the entire sequence up at least two to three times a week to actually see some ButtGains.