Balance on the Ball for a Great Booty

We’re getting back on the ball this week – but this time it’s to tone your butt.

This is another exercise that looks easy at first – but once you start, you quickly feel the burn! So, grab your ball and let’s get that booty tightened up:

Shoulder Bridge on the Ball

Lie on your back, resting your legs on top of a stability ball with your knees bent. Tuck your pelvis under and press your hips up toward the ceiling, rolling one vertebra at a time. Then roll your hips back down to the floor, one vertebra at a time. Repeat, about 10 reps.

This exercise works the gluteal (butt) muscles as well as the hamstrings and back muscles. For more challenge, place your feet on top of the ball with your legs straight.

Advanced variation #1: Repeat the exercise with your arms extended up to the ceiling.
Advanced variation #2: From the bridge position, lift one leg off the ball and hold your balance for at least 5 seconds.

Elisabeth Crawford, Author of “Balance on the Ball: Exercises Inspired by the Teachings of Joseph Pilates”


Swimsuit Ready Challenge

This exercise is part of our Swimsuit Ready Challenge (April 2-30, 2012). Do this exercise and comment below “I did this!” to be entered to win our $100 and $50 giveaways. You may enter up to one time per day through April 30th.

Also – be sure to share this on Facebook, Pinterest and other sites to let your friends cheer you on or – better yet – join in on the challenge so they can hang out on the beach with you this summer!

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Author: FizzNiche

This article was created with the help of FizzNiche Guest Bloggers. If you'd like your articles to appear on this site, come see the topics we're working on in the Fitness and Exercise category.

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1 Comment

  1. I find balance balls a huge learning curve but I can definitely feel it when I use them in my workouts!

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  1. Balance on the Ball – for a great booty « Flavors of Friuli - [...] “Balance on the Ball for a Great Booty” and the exercise Shoulder Bridge on the Ball at Like…

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