Top 10 Ball Exercises For Butt


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

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

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.






4.Lunge Drop

lunge drop
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

the lionel messi
Place medicine ball on floor in front of body. Being to jump, gently tapping ball with feet while traveling around it. Pump arms to assist with momentum.

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