FIRM YOUR BUTT

ball-leg-raise.jpg

TARGETS: butt, lower back, abs, hips 

INSTRUCTIONS: Start with both shins on the ball, lift right leg as shown for one count then return shin back on top of the ball. alternate legs for 12-15 counts on each side. 

TARGETS: butt, thighs, hamstring

INSTRUCTIONS: Stand in front of the ball with right foot on the ball, with knee bent at 90 degree angle. Reach arms directly above your head as shown. the bending at the waist reach down towards your left foot while keeping our left leg straight. When you reach back up, you have completed one rep. repeat for 12-15 reps then switch legs.

butt-dips.jpg

TARGETS: butt and hamstring

INSTRUCTIONS: Sit on the ball and walk feet out until shoulders rest on top of the ball. Slowly lower hips to hover just above the floor. Return to start for 1 rep. Do 12-15 reps.

plank-leg-lift-on-ball.jpg

TARGETS: butt, lower back, hamstring, abs

INSTRUCTION: Start in a forearm plank with your hands clasped together. Slowly lift the right leg as high asm you can. Lower leg, and repeat on the opposed for 1 rep. Do 12-15 reps.