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Stability Ball Moves You Need For a Super-Toned Butt

As soon as you've mastered a move, two things happen: You're stoked that you've accomplished a new feat, and you're ready to take things to the next level. That's wherestability balls come in. They kick bodyweight moves up a notch, as they require you to keep your core engaged in order to maintain balance. (And nobody wants to tumble off the ball in the middle of a set.)

Which is why Jeanette Jenkins, celeb trainer of the The Hollywood Trainer Club, created this workout using nothing but this beloved piece of equipment. Each exercise is designed to tone and lift your booty — though your abs will get lit, too — and they are add-ons to moves you already know and love (think squats, deadlifts, and hamstring curls). That way it feels extra intense, but not too intimidating. If you're up for the challenge, follow the video below for your routine. And when you're ready for more, try these stability ball back exercises that belong in your everyday routine.

 

Stability Ball Butt Workout

How it works: Grab an exercise ball and work through each move for the indicated number of reps. Then repeat the entire workout three times.

Sumo Squat

A. Start standing with feet wider than hip-width apart, toes pointing slightly out. Rest ball on the floor in front with palms resting lightly on top.
B. Squat while rolling ball forward.
C. Return to start, rolling the ball back in toward hips and squeezing your glutes at the top.

Do 25 reps.

Single-Leg Squat

A. Start standing on the left leg with right leg out to the side, resting on top of ball.
B. Squat, reaching arms forward.
C. Return to start, squeezing glutes at the top.

Do 15 to 20 reps on each side.

Single-Leg Dead Lift

A. Start standing on right leg. The ball should be resting directly in front of you, with palms resting on top.
B. Hinge forward at hips while rolling ball forward and lifting left leg backward, maintaining a straight line from crown of head to left foot.
C. Return to start.

Do 16 reps on each side.

Single-Leg Lift

A. Start with weight on right leg, torso hinged forward at the hips parallel to the floor. Arms reach forward to balance on ball.
B. Holding this position, lift left leg straight back to about hip height.
C. Lower left leg to tap the floor.

Do 16 reps on each side.

Hip Raise

A. Start lying on the ground with legs extended, feet resting on ball.
B. Raise hips until they're in line with feet and shoulders, squeezing glutes.
C. Return to start.

Do 15 to 25 reps.

Hamstring Curl

A. Start lying on the ground with legs extended, feet resting on ball. Lift hips off the ground.
B. Enage hamstrings to roll ball in toward glutes, bending knees to a 90-degree angle.
C. Slowly roll ball back out to start, keeping hips lifted.

Do 15 to 25 reps.

Single-Leg Hamstring Curl

A. Start lying on the ground with right leg extended, foot resting on ball. Lift the left leg straight in the air. Lift hips off the ground.
B. Enage hamstrings to roll ball in toward glute with right leg.
C. Slowly roll ball back out to start, keeping hips lifted and left leg overhead.

Do 10 to 15 reps on each side.