Stability Ball Steps You Need For a Super-toned Butt



As soon as you have mastered a movement, two things happen: you are invited to accomplish a new feat and you are ready to move to the next level. This is what the balls are at play. They put pressure on the body weight, which allows them to maintain your base in order to maintain balance. (And nobody wants to drop the ball in the middle of a set.)

That's why Jeanette Jenkins, celebrity trainer of The Hollywood Trainer Club, created this workout using only this beloved material. Each exercise is designed to tone and lift your loot - although your abdominal will also light - and they are add-ons to movements you already know and love (think squats, earthquakes and ischio loops -jambiers). This way, it feels more intense, but not too intimidating. And when you're ready, try these stability broom exercises that belong to your daily routine.







Stability Ball Butt Exercise
How it works: take an exercise ball and work in each movement for the indicated number of reps. Then repeat the complete exercise three times.

Sumo Squat
A. Begin to stand with feet wider than the width of the hip, with the toes slightly apart. Rest the ball on the floor at the front with the palms resting lightly on top.
B. Squat rolling forward.
C. Go back to the beginning, roll the ball towards the hips and squeeze your legs to the top.

Make 25 reps.

Single leg squat
A. Start standing on the left leg with the right leg on the side, resting on the ball.
B. Squat, reaching arms forward.
C. Return to the beginning, squeeze the glutes at the top.

Make 15 to 20 reps on either side.

Single leg dead lift
A. Start upright on the right leg. The ball should rest directly in front of you, with the palms resting on top.
B. Hinge forward to the hips by rolling the ball forward and lifting the left leg backwards, keeping a straight line from the crown of the head to the left foot.
C. Back to the top.

Make 16 reps on each side.

One-leg lift
A. Begin with the weight on the right leg, the torso hinged forward on the hips parallel to the ground. The arms reach the balance on the ball.
B. Hold this position, lift the left leg straight up to the hip height.
C. Lower the left leg to hit the ground.

Make 16 reps on each side.

Hip Ascension
A. Start lying on the floor with legs spread, feet resting on the ball.
B. Raise the hips until they are aligned with the feet and shoulders, pressing the slugs.
C. Go back to the beginning.

Do 15 to 25 reps.

Curl of hamstrings
A. Start lying on the floor with legs spread, feet resting on the ball. Move your hips away from the floor.
B. Flex the hamstrings to roll the ball towards the glutes, bending the knees to a 90 degree angle.
C. Slowly roll the ball to start, keeping the hips up.

Do 15 to 25 reps.

Single-Leg Hamstring Curve
A. Start lying on the ground with the right leg extended, the foot resting on the ball. Lift the left leg directly into the air. Move your hips away from the floor.
B. Flex the hamstrings to roll the ball towards the glute with the right leg.
C. Slowly roll the ball back to start, keeping the hips raised and the left leg in front.

Make 10 to 15 reps on each side.