A stability ball is a training tool that causes your body to be off balance as you exercise. When it comes to working your butt, or any other muscle group for that matter, using the ball will enable you to recruit a maximal amount of muscle fibers. This can translate into faster results. The anatomical name for the butt muscles is the gluteus maximus, medius and minimus.
Wall Squat
Wall squats work your glutes and thighs simultaneously. Hold the ball against a wall with the middle of your back and step forward slightly, placing your feet shoulder-width apart. While holding dumbbells at your sides, lower yourself down by bending your knees. As soon as your thighs parallel the floor, stand up and repeat for 10 to 12 repetitions. When doing these, keep your back straight, your core tight and do not let your knees go past your toes.
Wall Lunge
Wall lunges work the same muscles as squats, except your foot position is different. Pin the ball against the wall with your mid back and place your feet in a staggered stance with your right foot forward. Keeping your back straight and core tight, lower yourself down by bending your knees. Once your right thigh parallels the floor and your left knee is an inch above the floor, stand back up and repeat. After doing 10 to 12 reps, switch sides. If you need more resistance, hold dumbbells at your sides.
Split Lunge
Split lunges work your butt one leg at a time. Stand with the ball behind you and the top of your right foot on the ball. In a steady motion, lower your body down by bending your left knee. Once your left thigh parallels the floor, stand back up and repeat. After doing 10 to 12 reps, switch legs. If you have a hard time maintaining your balance, lightly place your hand on a bench or wall.
Lying Butt Raises
Ball butt raises work your glutes and hamstrings. Lie on your back with your heels placed hip width apart on the ball. In a steady motion, press into the ball to lift your hips in the air. As you do this, squeeze your glutes forcefully. Slowly lower yourself down and repeat for 10 to 12 repetitions. When doing butt raises, maintain a slight bend in your knees and place your arms on the floor at your sides.
Pike Leg Lifts
Leg lifts work your glutes with your body in a pike position. Lie across the ball on your stomach and place your hands on the floor. In a steady motion, walk your hands forward and roll your body across the ball until the tops of your feet are resting on it. Your hands should be shoulder width apart at this point and your back should be straight. Carefully roll the ball in toward your chest, push your hips into the air and hold steady as you form a straight line from your hands to your butt. Your body should be angled at this point. Steadily raise your right leg off the ball towards the ceiling as high as possible and squeeze your glutes forcefully. Slowly lower and raise your left leg. Continue to alternate back and forth until you've done 10 to 12 reps with each leg.
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