Lower Abdominal Gluteal Exercises

The lower abs and glutes are part of the group of muscles referred to as the core. Your core musculature is what stabilizes your torso and keeps you balanced. Any core exercise will therefore involve the lower abs and glutes, but some exercises will target these muscles specifically. Although, it is important to keep in mind that any exercise that targets the abs will use the upper and lower abs. Build up to performing three sets of 15 to 20 reps for an advanced workout, according to Jeanine Detz in the book "Ultimate Core Ball Workout."

Ball Knee Tucks

The ball knee tucks on a stability ball are one of Detz's recommended lower ab toners, but it also works the muscles of the glutes as the hips and legs extend up against gravity during the second phase of the exercise. The knee tucks are done lying on a stability ball with your body facing the floor. The hands are on the floor with the arms straight. The torso and legs should be straight and the hands in line with the shoulders. The ball is under the shins. You will bend your knees and roll the ball under your pelvis and then straighten your legs again.

Bridge on Ball

The bridge exercise on a stability ball is more effective as an ab exercise because the instability of the ball makes the abs work harder. The glutes are worked when the hips are raised off of the floor. You can do bridges by lying on your back and putting your heels on top of a stability ball with your legs straight. Having your arms on the floor at your sides with your palms facing down will help keep you from rolling to either side. You will simply raise your hips and back until just your shoulders and head are on the floor, as well as your arms. You will then lower your hips down to finish one bridge.

Bosu Squat Jumps

The Bosu squat jumps exercise utilizes a Bosu ball on the floor with the blue side up. You should stand about 3 inches away from the Bosu with your arms relaxed at your sides. You will bend your knees and then jump onto the ball. You should try to land gently by bending your knees and leaning forward slightly with a straight spine. You can jump backwards onto the floor if you wish, but stepping down to do another rep is fine. Because the Bosu is so unstable and difficult to balance on, your upper and lower abs will have to stay contracted to stabilize your landing. The glutes will help with this, as well as help propel you into the air to land on the Bosu.