Perform each move below, working up to the recommended number of reps. Repeat the entire sequence up at least two to three times a week to actually see some #ButtGains.
THE MOVES
1. V-Leg Lifts (20 reps)
How to do it: 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.
2. Frog Leg Lifts (20 reps)
How to do it: 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.
3. Incline Plank Leg Lift (10 reps per side)
How to do it: 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.
4. Reverse Lunge on Swiss Ball (10 reps per side)
How to do it: 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.
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5. Bridge Hip Lift (20 reps)
How to do it: 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. For an extra challenge, perform this move with one leg raised.
6. Hamstring Curl-Ins (20 reps)
How to do it: 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.
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