Swiss Ball Butt and Hamstring Busters

Feel the burn! Keep them up though. These not only give toned hamstrings, but a perky butt too!

1. Lie on the ground with your feet up on a swiss ball.
2. Raise your hips so that you have a straight or slightly arched back.
3. This is the start position
4. Bend your knees to 90 degrees
5. The ball will roll with your feet.
6. Make sure that you do not bend at the hips.
7. Hold for about a second.
8. Roll back to the start position.
9. Repeat.

How many should you do? 3 reps of 10!

Pretzel Lift

A

> LIE ON THE FLOOR on your left side, knees bent 90 degrees and left leg in front of you. Lean on your left forearm, elbow aligned under shoulder, and rest right hand on hip.
> PLACE A WEIGHTED BALL behind your right knee and raise leg to hip height, foot flexed and slightly higher than your knee.

B

> KEEP YOUR SHOULDERS and hips square as you lift your right leg a few inches. Lower leg to hip height and repeat. Switch sides to complete set.

(You should start with about 10 reps on each side & slowly increase the reps when you get stronger.)

**This is good for your core & your glutes.**

Leaning Lunge Combo

A -Hold a dumbbell in each hand at sides, palms facing body, and lunge forward with right leg, lowering left knee to the ground. Lean forward from the hips.

B -Straighten right leg and rise up as you raise left leg behind you, foot flexed. Lunge forward with your left leg on the next rep. Continue alternating sides with each rep.

Do 20 reps!

The Ultimate Butt Workout (as if your butt isn't already great!)

A - Hold a dumbbell in each hand, palms facing thighs, and stand with feet hip-width apart. Slowly bend forward from your hips as you push your butt back, stopping when your torso is parallel to the ground.

B

Lift up 45 degrees (instead of all the way up). Immediately lower and repeat.

Do 20 reps

One-Legged Squat

One-legged squats were also performed and showed some nice muscle activation in the gluteus maximus and medius, although not a whole lot for the hamstrings. Like lunges, there are a number of ways you can do one-legged squats. In this version, a step is used to give you a little more range of motion, although this version is another option and a bit more challenging. How to do it:

1. Stand on a step or small platform.
2. Lift left leg out in front of step (or behind you!) and bend the right leg while bring the hips back behind you.
3. Push into the heel to come up and repeat all reps on the same leg before switching sides.
4. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

Squats

In the study, scientists found that squats are an overall great exercise for activating the gluteus maximus and the gluteus medius. While they weren't the number one exercise for muscle activation, they still remain my personal favorite for overall lower body work.

Squats are a great exercise for the glutes, hips and thighs and adding a ball to the move can add great support for the back while allowing you to get into perfect squat position to protect the knees. How to do it:

1. Stand with about hip or shoulder-width apart and place an exercise ball behind your lower back and against a sturdy wall for support.
2. If you choose to hold weights, you can keep them at your sides, hold them just over the shoulders or prop them on the upper thighs.
3. Bend the knees and lower into a squat, keeping the knees in line with the toes.
4. Lower down as far as you can (but no lower than 90 degrees) and push into the heels to go back to starting position.
5. Do 1 to 3 sets of 10 to 16 reps.

Tips:

• Keep your knees in line with your toes.
• Press through the heel of your foot as you push up from the squat.
• Avoid letting the knee bend over the toe.

Step Ups

Step Ups are one of those exercises that seem like a good idea, but you're never exactly sure if you're doing anything. Worry no more because Step Ups really do work the glutes and the hamstrings. The trick is to make sure you're stepping up onto a platform that's high enough to really activate those muscle fibers, about 15 inches high should be good. Holding dumbbells can add some nice intensity to the movement and, in this version, I show it with a band wrapped under the step which really adds intensity if you keep the tension up. How to do it:

1. Stand behind a 15-inch platform or step, weights in hand.
2. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step.
3. Concentrate on only using the right leg, keeping the left leg active only for balance.
4. Slowly step back down and repeat all reps on the right leg before switching to the left.
5. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

This one requires some tools, but if you have access to them, you can get a good work out!

Lunges

Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, you're certain to find one you can tolerate, if not fall in love with. This drop-knee version is the most basic lunge and, surprisingly, one of the harder versions. Here's how to do it:

1. Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
2. Hold weights in each hand (or place a barbell behind the neck) for added intensity.
3. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
5. Don't lock the knees at the top of the movement.
6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

I love lunges! They're a lot of fun, and you get a lot of bang for your buck!!!

Quadruped Hip Extensions

Surprisingly, quadruped hip extensions (or a bent-leg raise while on all-fours) came out on top for targeting the gluteus maximus. This exercise really allows you to contract the muscles of the glutes. How to do it:

1. On hands and knees, keep the abs tight as you lift one leg up, knee at a 90-degree angle throughout the movement.
2. Keep lifting the leg until the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor.
3. Don't arch the back and keep the neck straight.
4. Lower back down and repeat for all reps before switching sides.
5. Add ankle weights for more intensity or, as in this example, hold a light dumbbell behind the knee.
6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.