To achieve a head turning butt isn’t as hard as you think! A strong, shapely butt can easily be built with these 6 simple exercises, all you need is a swiss ball, plus you can do them at home. The exercises and activities that you will be performing target all 3 muscles in your glutes.
The key to firm glutes is to hit all of these muscles from different angles and with a variety of exercises and cardio activities. Remember you can’t always change the shape of your glutes, but you can make them firmer and stronger, plus give them a more round and toned look.
1. V-Leg Lifts (20 reps)
How to:
- Get into plank position with a Swiss ball beneath your hips and feet hovering above the ground.
- With legs extended and held apart in a V-shape, engage your butt and hamstrings as you raise your legs straight up.
- With control, lower your legs back to starting position (no touching the ground!) to complete one rep.
Related article: Try These Leg Exercises That Include Only Your Bodyweight To Sculpt And Shape Your Thighs
2. Frog Leg Lifts (20 reps)
How to:
- Get into plank position with a Swiss ball beneath your hips and feet hovering above the ground.
- Bend your knees to bring your heels together with toes and knees pointing out to the sides.
- Without extending your legs, engage your butt and hamstrings as you raise your heels straight.
- Return to starting position to complete one rep.
Related article: Tone Your Abs, Sculpt Your Tush Plus Strengthen Your Arms With This Effective Plank Workout
3. Incline Plank Leg Lift (10 reps per side)
How to:
- Get into plank position with your forearms on a Swiss ball and your body in a straight line between the top of your head and your heels.
- Keeping your hips square to the ground and core engaged (for stability) raise your right leg as high as you can.
- Then release to starting position with control to complete one rep.
Related article: 5 Squat And Lunge Variations That Seriously Tone Your Backside
4. Reverse Lunge on Swiss Ball (10 reps per side)
How to:
- Stand with a Swiss ball behind you and bend your left knee 90 degrees to place your left toes on top of the ball.
- Next, bend your standing knee 90 degrees and send your hips back as you roll the ball backward with control.
- Engage the glutes on your right side to come back to standing, rolling the ball back to starting position as you do so.
- That’s one rep.
Related article: How to Boost and Sculpt Your Butt With These 5 Hip and Glute Exercises
5. Bridge Hip Lift (20 reps)
How to:
- Lie on your back with your arms along your sides, knees bent, and soles of your feet on a Swiss ball.
- Press into the ball as you engage your glutes and lift your hips until they form a line between your knees and shoulders.
- With control, lower your hips until they hover above the ground.
- That’s one rep.
Related article: Will 4 Exercises Build And Strengthen Glutes And Hamstrings? Yes! We Have The Workout Here
6. Hamstring Curl-Ins (20 reps)
How to:
- Lie on your back with your arms along your sides, knees bent, and soles of your feet on a Swiss ball.
- Press into the ball as you engage your glutes and lift your hips until they form a line between your knees and shoulders.
- With control, extend your legs to roll the ball away from your butt.
- Engage your glutes and hamstrings to press into the ball as you bend your knees, rolling the ball back in.
- That’s one rep.