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Monday, July 26, 2010

Sexy Butt Workout on the Ball

1. 1-Leg Lunges aka 'butt' Lunges X 15 per leg
  • Place 1-leg behind you on ball. Hang to wall  or something for support to get into position - until you are accustomed to doing this intermediate exercise.
  • Front leg should be far enough forward so when you lunge down your front knee stays OVER YOUR ANKLE. Maintain SHOULDERS OVER HIPS.
  •  Zipper your abs nice & tight!
  • Lunge 'down', rather than forward for the most effect gluteus toning effect.


 2. Ball Leg Press X 15
  • You don't need a machine to do a leg press! Lay down on mat and place feet, soles down onto ball. Bring your bottom close to the ball so that your lower back does not get over-worked.
  •  Keep your abs as you need them for balance in this exercise.
  • Pressing soles of feet into ball, bring bottom up and squeeze gluteus maximus at the top. Slowly lower bottom 3/4 of the way and repeat.


3. Hamstring Curls X 15
  •  Another exercise that you don't need a machine to get the results you want. I personally love this exercise! Lay on mat and place feet, ankles 'anchored' into ball. Bring your bottom close to the ball so that your lower back does not get over-worked.
  • Keep your abs as you need them for balance in this exercise.
  • Digging heels into ball, bring your bottom up and roll ball in as close to your tush as possible, then roll it back out again - the whole time keeping the bottom up.


4. Butt Blaster Lunge X 15 per leg
  • Stand back up and in lunge back with 1-leg, then bring that leg forward and up high. Use your arms to help 'pump' your leg forward & back - to get your heart pumping.
  •  I want to make sure you are working your tush so make sure you lunge down WITH SOFT KNEE to really engage the full buttocks muscles.


5. Beach Booty Blast X 100 per leg (aka Donkey Kicks)
  • Right after your heart-pumping Butt Blaster Lunges, get right back down on mat, one leg up, other knee down for balance. Maintain a BENT KNEE with the leg that is up in the air, at all times - to make sure you work your tush.
  •  Keep those abs tight and don't let them hang out.
  • Focus on your buttock muscles pushing your foot up towards the ceiling. KEEP FOOT UP IN THE AIR FLEXED.
Repeat for 3-rounds, 2-times a week and in 3 weeks you're derriere will be noticeably higher, more toned and tight!


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