Toning your booty is no easy task. Some of you may be stuck in the same routine without any results or any idea of how to improve those butt exercises. Is there a more effective way than adding more weight? The answer is stability. Changing the stability of the exercise recruits more of the muscle and surrounding muscles to go to work for you while you are executing the move. In return you get a much more intense feeling and result from your butt workout.
Today's workout is all about single leg isolation and adding a bosu ball to decrease stability. I also threw in a fun little hamstring exercise so you don’t neglect your hammies.
The Workout:
Bulgarian Split Squat:30 Reps each side. Place your foot on the top of the bosu ball and bend your back knee straight down. Stand wide enough so your front knee does not go past your toes.
Single Leg Glute Bridge:30 Reps each side. Place your heal half way up the bosu ball so your toes just go past the top. Your other leg stays up in the air, as you raise and lower your hips.
Single Leg Glute Extension:30 Reps each side, Hook a strap or cable handle attachment from underneath your foot around your heal. Grab on to the machine, making sure your fingers are out of harms way. Raise your leg backwards as high as you can, keeping it straight and your toes pointed towards your midline.
Hamstring Treadmill Curl: 30-50 Reps, Put both feet on the treadmill while laying just your shoulders on a mat. Pull the tread in and push it back out. You have to put the treadmill in dynamic mode by taking off the emergency clamp attached to the machine.
Try these exercises after a good warm up 3-4 times through and you will feel like you got some serious work done for the day.
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