The chest muscles and buttocks muscles may be located in different hemispheres of your body, but you can still train them together with combination exercises. Sure, you can also focus on each area individually, but if these are the two places you most want to see improvements, then save time and energy by exercising them simultaneously. Shorter workouts may fit more easily into your schedule and are therefore less likely to be skipped.
Hip Bridge With Chest Fly
Hip bridges target the glutes. Placing your feet on a Bosu ball or a stability ball increases the difficultly of the exercise because your glutes and abs both have to extend your hips and stabilize your body. Adding a chest fly to the exercise enables you to work your chest and glutes together. Begin lying face-up with your feet on a ball or the floor, your knees bent and your hips in the air so that your torso forms a straight line from your shoulders to your knees. Holding your arms straight toward the ceiling with a dumbbell in each hand, touch your hands together and bend your elbows just enough to soften the joints. Lower your hips to the floor and lower your arms to your sides so that the tops of your hands touch the floor. Then raise your hips and arms again.
Push-Up With Single-leg Raise
Push-ups work the chest muscles. Leg raises work the glutes. Doing these two movements at the same time not only works both muscle groups, but also your arms, shoulders and the rest of your core. To prepare for the exercise, get onto the floor in push-up position. This is done by supporting your body face-down on your hands and toes with your arms and legs straight. The spine is straight. Then bend your elbows and lower your chest toward the ground as you raise one leg toward the ceiling. Your elbows open toward your sides as you bend your arms. Next, lower your leg and straighten your arms. The other leg is raised on the next repetition.
Stability Ball Dumbbell Press
Chest presses with dumbbells strengthen your chest muscles. Doing this exercise lying on a stability ball also requires your glutes, lower back and ab muscles to hold your body in place on the ball. To perform the stability ball dumbbell press, place the ball under your neck, shoulders and upper back. Then bend your legs bent at right angles with your knees over your feet. Your hips should be lifted to hip and shoulder level and held up by squeezing your glutes. A dumbbell is held in each hand with your elbows bent and pointing toward the floor. Your arms begin next to your sides. Then lift the dumbbells up toward the ceiling and straighten your arms. Finish one rep by bending your arms.
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