Both the stability ball and the medicine ball can be used for performing fun and innovative butt exercises. The balls add variety to your workout. Since variety prevents burnout and boredom, using the exercise ball for a butt workout makes it more likely that you will stick to your program. Like all strength-training routines, these exercises should be performed three times weekly. Do three sets of 12 repetitions of each exercise.
Quadruped Hip Extension on the Ball
A study funded by the American Council on Exercise lists the quadruped hip extension as one of the most effective butt exercises. However, since it is performed on the hands and knees, people with back, knee and shoulder problems may find it difficult. By placing the stability ball under your upper torso, you will have less weight on your knees and shoulders. Additionally, since your torso will be supported by the ball, the problem of lower back sagging is eliminated.
Bend your working leg so that the foot is perpendicular to the ceiling. Squeeze your butt, press your pelvis into the ball, and lift your leg. If you need more challenge, place a weighted medicine ball in the groove of your working leg.
Quadruped Medicine Ball Variations
You can add variety to the quadruped exercise by varying the direction of the leg movement. Begin on all fours, and place a medicine ball in the groove of your knee. After you lift the leg, bring it out to the side, so that it forms a straight line with your hips. This will also work your outer thighs.
Shoot the Glute
This exercise is best if you have a resistance band. Lie on your back and drape a resistance band over your belly. Hold one end in each hand, and press each end firmly to the floor. Drape your calves over the stability ball. Lift each vertebra from the floor, until you are in a bridge position. Lower one buttock toward the floor. Then, squeeze your glute and bring it back to center. Do not allow the resistance band to leave the floor.
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