Seated on the floor with your legs extended straight in front of you and your ankles resting on top of the ball, put your hands flat on the floor behind you and raise your hips to the ceiling as high as they will go. Hold this "bridge" for 5 seconds then lower slowly. repeat 15 times per set. To make it more challenging, once in the "bridge" position, lift one leg off the ball while you hold for 5 seconds, then alternate without dropping your hips and lift the other leg off the ball for 5 seconds.
On all 4's with an exercise ball placed between your ankle and rear, squeezing to hold the ball firmly in place, lower your knee to the floor, squeezing the ball the entire time, then raise the knee behind you as shown, squeezing your glutes. Repeat for a set of 10 on each side.
This is a great way to start exercise ball leg exercise if you are a beginner or new to the movement. Laying on your back on the floor, bend your legs and grab the ball between your ankles. Hands flat on the floor. Slowly raise the ball to the ceiling then lower and lightly tough the floor with the ball before repeating the movement. Try sets of 15.
This is a great beginner exercise for those just starting out, but the difficulty can be increased by lifting one leg in the air while squeezing. On your back with ankles on the ball, raise your hips to the ceiling until your back is straight and squeeze your glutes at tight as you can for 10 seconds. Relax your glutes for 3 seconds but DO NOT lower your rear to the ground, repeat the squeezes 10 times per set then lower your hips to the ground at the end of the set.
With your feet shoulder length apart (or a bit wider) hold the ball straight above your head and bend your knees with your rear sticking out as far back behind you as you can until you lower into a deep squat then stand back up. The goal is to try to keep your knees from coming over your toes, so this means you need to "sit back" with your rear as far back behind you as you can and you can bring the ball down in front of your body is you need to balance on the way down so you don't fall backwards. Do sets of 15.
These squats do a great job targeting the glutes (tush). Holding dumbbells in the air and pushing them toward the ceiling either at the same time or alternating arms, which squatting in a wide stance for a count of 10 per set.
A variation of the above "Ball Squats" are the Standing Ball Squeezes. It is the same as a squat, but this time you hold an exercise ball (or weighted medicine ball for an extra challenge) of any size you are comfortable with between your knees and squeeze it while you squat. You can also add a small ball in your hands to squeeze between your hands on the way down if you wish. Try sets of 10.
Standing in front of an exercise ball, place one foot on the top of the ball and roll it backward (while you balance) until you are in a lunge position, then stand back up, keeping your foot on the ball the whole time. Repeat for each side 10 times (one set is 10 on each side) and try to keep your knee from coming over the top of your toes.
In a traditional lunge, arms can be above your head or down to your side. Step forward far enough that your knee doesn't go over the top of your front toe. The goal is to have the front leg at a 90 degree angle. Then step back to standing and step forward into a lunge with the alternate leg. You can also do walking lunches across the room instead of in place if you prefer. Try to do 50 lunges per workout in sets of 10.
This is a great beginner exercise that involves no equipment, but targets one glute (rear muscle) at a time. On all fours, extend one leg straight and lift it behind you to the ceiling. Descend back to the ground, barely touching your toe and immediately repeat the movement 10 times on each side. One set is 10 on each side.
This is a variation of the Single Leg Straight Lift that has you never lowering your leg back to the floor. Instead, lift your leg as high as you can behind you keeping it straight, then lower only to hip level and raise back up to the ceiling. This is done quickly and repeatedly. It's done until muscle failure, not until a certain number of reps is achieved, so keep going on one side until you cant anymore then switch!
This is a variation of the Single leg straight pump but with the leg bent. Pump the leg as high up behind you to the ceiling then return to a 90 degree bend of the leg. Repeat quickly until muscle failure on each side. This exercise really targets the glutes.
This exercise will not only target your glutes and thighs but also your shoulders. Holding 2lb weights straight to the side with both arms, lunch forward alternating legs for a set of 20 reps. This exercise is a good one to alternate between leg or arm exercises.
This is slightly more advanced than a traditional lunge. Adding the bar on your shoulders will help make the exercise more effective and help you have good posture by pulling your shoulders back. Holding the weighted bar in place with both hands, lunge forward, keeping your knee from crossing over your tie and return to standing. Alternate legs until you achieve 10 reps on each side.
This is an advanced move using a weighted bar on the shoulders and a low step. Standing to the side, lunge forward with one leg on the step and return back to standing with both feet off the step. 10 reps on each side with make one set. This is a fantastic shaper of the legs and tush.
This is a great beginner exercise that targets your entire backside. With hands flat on the floor, lift your stomach and hips as high to the ceiling as you can and hold that position. The goal is to hold it without dropping your hips for a minute at a time. Try it 5 times.
The traditional back bridge is for beginners and targets the glute, lower back and though muscles. With feet and shoulders on the floor, lift your hips as high to the ceiling as you can and hold for one minute. This is great to mix in between other leg exercises.
From a Traditional Back Bridge Position, cross one leg over the top of the other at the ankle and slowly lower the rear almost to the ground, but not touching down, then drive the hips right back up to the ceiling, squeezing the glutes tight at the top. Repeat 10 times on one leg, then switch to the other. One set is 10 on each side.
On all 4's hold the handles of the band in your hands in front of you and wrap the center of the band around your foot. Press out 15 times per leg to achieve one set. If the band slips off your foot, try wrapping it completely around your shoe one time at the center of the band. Try 4-6 complete sets.
This fun move can be done on a patio railing, side of a couch or bed...basically anywhere you can kick your feet up. With heels flexed and propped up start with your rear hovering just above the floor then drive your hips up the ceiling, squeezing your glutes. Slowly lower almost to the floor, but don't touch, then drive right back up. Repeat 12 times per set.
An added challenge to the Patio Railing Glute Squeeze is to get to the top of your flat body squeeze and lift one leg off the railing, holding it up for 5 seconds. Perform 5 times per side for one set. Hold at the top for longer to increase the difficulty.
The leg extension machine targets the top muscles of your legs, or your quads. Just sit down and slide your ankles behind the pad, adjust the weight on the side and slowly straighten your legs, lifting them up to straight, then lowering.
This is one of the best exercises to lift your tush and shape it along with your lower back. Hold a weighted bar or dumbbells while standing straight up with your feet chose together. Keeping your lower back a straight as you can, slowly lower the weight along the front of your legs (you'll feel the stretch in the back of your hamstrings) and then raise up straight again. At the top when you are standing, squeeze your glutes tight. Do 4 sets of 10.
When is the last time you repeatedly jumped up and down? I do "froggy jumps" or just regular jumps 10-times in a row between exercises frequently. Jumping is a dynamic exercise that is great for shaping your tush and thighs. Whatever style you prefer, jump as high as you can 10 times in a row with no breaks. Sets of 10.
This is a beginner exercise. By doing simple steps ups on a bench or a stair, you are using only the resistance of your own body weight, so it can be done anywhere. Step up with one leg on the bench or stair and bend the other knee up lifting it toward your chest. Step back down for a half second then right back up. Try this for 1 minute intervals.
This is a fantastic exercise to shape your rear. I do it while holding a weight, but you can also do it without a weight and just increase your reps. Holding the weight to your chest, lower your upper body toward the ground then come back up and squeeze your tush as hard as you can. With a weight, a set of 10 should give you a nice "burn". Without a weight do 20. 4 sets is the goal.
This is a variation of the Glute Crunch exercise where only one leg is tucked under the ankle bar and the other is hovering above it. It concentrates all the strain on one side of you glute and is more advanced. Fantastic shaper!
This exercise targets your glutes (tush) and is very effective at shaping. You can swing the kettle bell up with both hands but you can also get a shoulder workout by swinging it up with only one hand. Leaning forward while trying to keep your back as flat as you can (lower back locked in) swing the kettle bell back between your legs and then forward up in the air as you come up to a standing position. At the same time squeeze your glutes as tight as you can at the top and immediately repeat the movement. 10 reps makes up a set and you want to go as heavy as you can on the kettle bell weight.
This can be done holding a kettle bell in each hand or holding it in just one hand and alternating the hands every set for 4 sets. This is a traditional lunge that will be even more effective with added weight. Make sure to take a big step forward with each lunge so your knee never goes over your toe.
This is a lunge to the rear (behind you) as opposed to lunging forward. It conditions your legs and glutes a little differently because of the varied movement. You can either hold a kettle bell in each hand or just in one hand, alternating sides each set. From a standing position step backward into a lunge position then return to standing. I like to do 4 - 5 sets of these on days I do legs.
This exercise targets your glutes and hamstrings (tush and back of the thigh). Holding the kettle bell in one hand lean forward and lift the leg on the same side as the kettle bell straight back behind you. On the way back up to standing squeeze the glutes. Sets of 10 on each side, alternating side each set.
The traditional squat can be performed anywhere and requires no equipment, just your body weight for resistance. Reaching forward with your arms to better balance yourself, sit back with your rear as far behind you as you can until your knees are bent to 90 degrees, then stand back up straight. Focus on trying to sit far enough back that your knees don't lean forward over the top of your toes. Sets of 20 squats are great. I frequently will do 100 per workout.
This will really shape your rear end. Holding the kettle bell in front of your chest with both hands, squat deeply with your rear back behind you as far as you can have it to prevent your knees from going over your toes. Return to a standing position and squeeze your glutes at the top. Immediately repeat the movement 10 times per set.
Holding dumbbells in both hands squat in place by pushing your rear back as far as you can behind you then sinking it toward the floor. Try to keep your knees from coming more forward than your toes. Return to standing. Tis is a low weight exercise so you want to do 20 reps per set.
Just trying to hold this position on the ball for one minute can be a challenge. Plant your feet firmly on the ball about shoulder with apart. Lift your hips to the ceiling and squeeze your glutes (tush) the entire time. You will activate all your core stabilizer muscles as you remain balanced in place. Hold for one minute, rest for 30 seconds, then repeat 3 more times. This is the basic position we start a lot of other ball exercises in.
Starting from the above Ball Back Bridge position, and keeping the ball in its exact spot on the floor without letting it move, slowly lower your rear to the floor - but don't touch the floor! Drop within 2 inches then drive your hips right back up to the ceiling. Repeat this move 10 times for a great burn on your backside!
An advanced version of the traditional ball hip drive is to lift one leg off the ball during the ENTIRE set of 10 drives. This concentrates all the resistance on only one side and is very effective. Alternate legs 5 and 5 or alternate full sets on each side. 4 or 5 sets of 10 is the goal.
Ball roll outs begin in the Ball Back Bridge position. Keeping you hips high the ENTIRE time, slowly roll your legs out until your body is flat, and balanced in the air, with your hips high and your glutes squeezed. Roll back in without dropping your hips. repeat for a set of 10.
This is an advanced move that never gets old! By alternating Ball Roll Outs and Ball Hip Drives you can completely reshape your tush and thighs! Attempt to do 2 of each alternating until muscle failure. Work up to a set of 10 of each exercise until muscle failure. I can usually get 5 sets done before muscle failure. Check out my Videos to watch!