THE 1 WORKOUT YOU NEED TO MAKE YOUR BUTT YOUR BEST ASSET

The favorite move for the fitness fanatic’s is the barbell hip thrust but is not the only way to get the results in shaping your body.

The equipment you need is a Swiss ball.

How to do:
–Perform each move below up to the recommended number of reps.
–Repeat the entire sequence up at least two to three times a week


FOLLOW THE NEXT MOVES:

V-Leg Lifts

Instructions:
–Starting position: – plank position with a Swiss ball beneath your hips. Hover your hips above the ground.
–Engaging your butt and hamstrings, with legs extended and held apart in a V-shape, raise your legs straight up.
–Lowering your legs back to starting position, without touching the ground, complete one rep.
Perform 20 reps.

Frog Leg Lifts

Instructions:
–Starting position: plank position with a Swiss ball beneath your hips and feet hovering above the ground.
–Bending your knees, bring your heels together with toes and knees pointing out to the sides.
–Keeping the legs bent, engage your butt and hamstrings and raise your heels straight.
–Returning to starting position, complete one rep.
Perform 20 reps.

Incline Plank Leg Lift (10 reps per side)

Instructions:
–Starting position: plank position with forearms on a Swiss ball, keeping your body in a straight line
–Keeping your hips square to the ground, engage your core and raise your right leg as high as you can, then returning to starting position, complete one rep.
–Repeat with another side.
Perform 10 reps per side.

Reverse Lunge on Swiss Ball

Instructions:
–Starting position: – standing with a Swiss ball behind you and left knee bent 90 degrees, placing your left toes on top of the ball.
–Bending your standing knee 90 degrees, bring your hips back as you roll the ball backwards with control.
–Engaging your glutes on your right side, stand up, rolling the ball back to starting position, to complete one rep.
Perform 10 reps per side.

Bridge Hip Lift

Instructions:
–Starting position: laying on your back with your knees bent, arms along your sides and soles of your feet on a Swiss ball.
–Engaging your glutes, press into the ball and lift your hips until they form a line between your knees and shoulders.
–Lowering your hips until they hang above the ground, complete one rep.
Perform 20 reps.

Hamstring Curl-Ins

Instructions:
–Starting position: – laying on your back with your knees bent, arms along your sides and soles of your feet on a Swiss ball.
–Engaging your glutes, press into the ball and lift your hips
–Extending your legs slowly, roll the ball away from your butt.
–Engaging your glutes and hamstrings, press into the ball and bend your knees, to complete one rep
Perform 20 reps.

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