Exercising with a Swiss ball is not only interesting but also quite effective. If you haven’t tried it already we definitely recommend you to do so.
The following exercises target the butt area and after several weeks you will be amazed by the results. Repeat the exercises at least 5 days a week to achieve great results.
READ MORE: 5 Exercises Which Can Lift Your Breast
1. V-Leg Lifts (20 reps)
get on the ball in a plank position without your feet touching the ground. By using your glutes musculus lif your legs as much as you can. Hold them in the air for a few seconds and then lif them down, again without touching the ground.
2. Frog Leg Lifts (20 reps)
Again position your self in a plank position above the Swiss ball. Then lift your legs and bend your knees. Now start lifting them as much as you can up in the air.
3. Incline Plank Leg Lift (10 reps per side)
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)
As you stand behind the Swiss ball bend one of your knees and rest it on the ball. Engage the glutes on your right side to come back to standing at the initial position. Repeat with the other leg as well.
5. Bridge Hip Lift (20 reps)
As you lay on the ground, bend your knees and place your feet flat on the ball and by using your glutes muscles lift your butt up in the air as much as you can. While your butt is in the air hold for a few seconds before returning to the ground.
6. Hamstring Curl-Ins (20 reps)
Lay on the ground and place your feet on the ball. Place your palms on the ground to remain steady and then slide the ball back and forward by using your feet.
READ MORE: The Best Butt Exercises for Knee Pain—No Squats or Lunges Included
Source: Female Fit Body