The butt and abs each receive a lot of attention when it comes to body shape. The key to toning and firming these regions is to do exercises that simulate the motions they cause. For example, hip extension takes place when you move your thigh backward, which works the glutes. Exercises for the abs involve trunk flexion, hip flexion, trunk rotation and lateral trunk flexion. These motions take place when you bend forward at the hips, move your thighs toward your stomach, twist your torso from side to side and bend your torso sideways.
Stationary Lunge
A stationary lunge works the butt and thighs at the same time. Begin with your feet in a staggered stance and place your hands on your hips. Keeping your back straight and abs tight, lower yourself down by bending both knees. Once your front thigh parallels the floor and your back knee is right above the floor, steadily rise back up. Repeat for a set of 10 reps and switch sides. To increase the resistance, hold dumbbells in your hands.
Sumo Deadlift
A sumo deadlift is a variation to the conventional style deadlift. Both exercises work the glutes, but the sumo style does it with more emphasis. Begin by placing a weighted barbell on the floor and stand behind it with your feet in a wide stance and toes turned out to your sides. Slowly lower yourself down by bending your knees and hips and grasp the bar with an overhand, shoulder-width grip. Keeping your back straight and abs tight, lift the bar from the floor and come to a standing position. Rest the bar against your thighs for a full second, slowly lower it back down and repeat.
Ball Butt Raises
Ball butt raises work the glutes and hamstrings from a face-up position. Carefully rest the back of your lower legs on an exercise ball and place your arms at your sides. Press into the ball forcefully with your heels and lift your hips in the air. While doing this, maintain a slight bend in your knees. Squeeze your glutes forcefully for a second, slowly lower your hips back down and repeat for 10-15 repetitions.
Stability Ball Jackknife
A stability ball jackknife works the upper and lower abs at the same time. Begin in a face-down position with your hands placed about shoulder-width apart on the floor and lower shins resting on the ball. Your body should be in a pushup position at this point. Steadily roll the ball on the floor as you tuck your knees into your chest. Squeeze your abs for a full second, slowly roll the ball back out and repeat.
Russian Twist
A Russian twist works the abs with a particular focus on the obliques -- the muscles which sit on the sides of the stomach. Begin in a seated position on the floor with your knees bent, torso about 45 degrees to the floor and medicine ball held in front of your stomach. Keeping your lower body as still as possible, alternate twisting to your right and left side. As you do this, move the ball in the direction you are twisting and lightly touch it to the floor. If you find your feet are raising up from the ground, pin them under a stationary object like a couch.
Bird Dogs
Bird dogs work the entire abdominal area, as well as the butt. Start in an all fours position on the floor with your hands placed right under your shoulders and knees directly under your hips. Steadily raise your right arm and left leg in the air until they form a straight line. After holding for a full second, slowly lower your limbs, repeat with the other side and continue to alternate back and forth.
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