Great butt exercises for women to do at home or at the gym.
Primary Muscle Group: Gluteus Maximus
Muscle Groups Worked in This Exercise: Gluteus Maximus, Quadriceps (Rectus femoris, vastus lateralis, vastus medialis and vastus intermedius)
Preparation: Begin with the ball on your right side. Rest your hand on top and take a big step forward with your left leg.
Breathing: Inhale as you bend, exhale as you straighten your leg.
Primary Muscle Group: Buttocks and Outer Thighs
Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Biceps femoris (long and short heads); Quadriceps
Preparation: For this exercise, you'll need to lie on your back and place your feet and calves against the ball. They should be about 1 foot apart. Place your arms at your sides and your palms on the floor.
Breathing: Exhale while you lift your hips and rotate the ball, inhale as you return to starting position.
Primary Muscle Group: Gluteus Maximus
Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Biceps femoris- long and short heads, and Semimembranosus
Preparation: While holding the ball with your arms extended at chest level, shift your body weight to your right foot. Extend your left foot behind you, bend forward and place the ball against the floor. Remember to keep your abs engaged.
Breathing: Exhale as you raise your leg and inhale as you lower it to the floor.
Primary Muscle Group: Quadriceps femoris, Gluteus, Abdominals
Muscle Groups Worked in This Exercise: Gluteus, Bicep Femoris
Preparation: Lie on the floor with your arms down at your sides, palms down. Your heels and calves should rest on the top of the ball.
Breathing: Exhale while you raise your hips and leg, inhale when you lower your leg back to the ball.