Squatting isn’t the only way to work up a good sweat. Score big, really big with the sculpting moves below—your best butt ever awaits.
Crystal Stein, American College of Sports Medicine Health and Fitness Specialist, Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource for lifting, firming, tightening and toning your backside. For these 10 sculpting moves you’ll need a medium-weight medicine ball (try starting with 6 to 8 pounds and go heavier when you can).
1.Bridge with Medicine Ball Squeeze
Lie faceup with knees bent and feet flat on floor, heels close to glutes. Place medicine ball between knees and rest hands along sides of body with palms facing up. Squeeze the ball and drive through heels to lift hips. Pause at top, and return hips to mat.
2.Reverse Lunge Pass Under
Stand holding medicine ball at chest. Take a big step back with right foot, bending both knees until thighs are parallel to the ground. Lower medicine ball and pass it under left leg starting at the center of the body and moving toward the outside of left leg. Return to standing and immediately repeat on opposite leg, alternating sides with each rep.
3.Walking Lunge, Twist, Slam
Stand tall, holding medicine ball at chest. Take a big step forward with right foot, bending both knees until thighs are parallel to ground. Twist over right leg and slam ball to the outside of the right foot. Catch the ball and return to standing, alternate sides with each rep.
Stand facing forward with feet hip-width apart, holding medicine ball at chest. Twist both feet to left and take a big step forward with left foot. Bend both knees lowering into a lunge while extending arms down, bringing ball in front of left foot. Push through heels to return to start position, alternate sides with each rep.
5.The Lionel Messi
Stand with feet hip-width apart, holding medicine ball in front of body at chest height. Take a big step to the right with right foot. Bend right knee and lower into a side lunge while pressing medicine ball forward. Return ball to chest and drive through right heel to stand, shifting weight to left leg and raising right knee in front of body. Balance with knee raised and lift medicine ball overhead, then immediately lower into next rep.*
Lie faceup with left knee bent and left foot resting on top of medicine ball, extend right foot toward ceiling. Rest hands on floor with palms facing up, and push through left heel to raise hips a few inches off mat. Pause at top, and slowly lower hips back to the mat.
8.Medicine Ball Plank Leg Lift
Begin in a plank position with hands on medicine ball with ball directly under center of chest. Keep feet wide, spine long and abs tight and slowly lift right foot a few inches off floor. Return foot to floor and alternate sides with each rep.
Lie faceup with knees open to side and medicine ball between soles of feet. Rest arms to sides of body with palms facing up. Keep knees pressing out and squeeze feet against ball to lift hips up a few inches. Pause at the top, then slowly lower butt back to the mat.
10.Power Deck Squat
Hold medicine ball in front of chest. Lower butt toward floor near heels, then roll back, tucking knees to chest. Rock forward and push heels to ground to come to standing. *Repeat on opposite side.
Source : www.blog.myfitnesspal.com