Hi, I'm Jay McLeod. Today, I'm gonna show you exercises that lift the buttocks okay. Ladies, if you want to look good in a bikini try these 2 butt lifting and toning exercises. Okay so the first exercise I'm gonna show you is the hip raise on a Bosu ball okay. You're gonna place your heals in the sweet spot of the Bosu right in the middle. What this does, this position allows you to get even more power from your glutes as opposed to being just flat on the floor okay. So what we're gonna do is we're gonna place our heels on the, on the middle of the ball, we're gonna lean back in a supine position okay. We're gonna really drive through our heels and we're gonna lift our hips as high as we can. We're gonna hold it so you're also getting a core workout. Great hip and core workout. Okay I'm nice and relaxed my hands are by, by my side. I push through my heels, lift my hips nice and high. Also feel that, that, that peak contraction in my hamstrings okay. I relax and I slowly lower my body back down to the floor. The next movement is a reverse hip raise okay, works your lower back and your glutes, helps to lift your butt okay. It's gonna be performed on a Roman chair. So I'm here okay. I lean over okay, make sure you don't bang your head on the tail end of the equipment. I'm here, lean over, okay resting my stomach on the pad. My head is close to the end of the, the equipment. Here okay, now what I'm gonna do is I'm gonna lift my heels up okay, I'm gonna lift my legs up until my body forms a straight line here using my lower back and my glutes. Pause at the top, right back down.