Got flat booty syndrome? Do these trainer-recommended exercises for a fuller backside.
, stronger glutes help reduce lower back pain, relieve knee pain, and boost exercise performance.
Now, let's dive into this stability ball workout to tone your glutes in 30 days. Aim to do three or four sets of 12 to 15 reps for each exercise with 45 seconds of rest between sets. Shorter rests will help keep your heart rate elevated, burning more calories. It will also keep your glutes activated for optimal booty-building results. Here's the workout.Here's how to do the exercise, according to Meier. You'll first lie on your back with the stability ball by your feet.
Here's Meier's rundown. Lie face-down with the stability ball under your hips, your arms supporting your upper body, and your feet hovering over the floor. Squeeze your glutes as you lift your legs straight up. Once you reach the end of your range of motion, lower your legs back down. Keep your legs as straight as you can throughout the exercise.Get ready for a solid leg burn. The Bulgarian split squat will build your quads, glutes, and hamstrings while toning your butt.
Follow these instructions from Meier. Stand in front of a stability ball, and face away from it. Place one foot on the ball, bending your rear knee to a 90-degree angle. Bend the front knee to lower yourself into a split squat, maintaining good posture and keeping your hips facing forward. Once your front knee is bent to about 90 degrees, stand back up and repeat.For a finisher, we have the classic leg curl—a guaranteed glute-strengthening exercise.
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