Who doesn’t want a firm, tight butt?

Of course, fitness is about overall health and vitality, but for most women, part of the reason we exercise is to firm up the areas we are less than thrilled about. When we get into shape, we then move into sculpting and shaping exercises, and the exercise ball – as usual! – is a fantastic tool for this targeted process.

The buttocks muscles can be worked in many ways, including various squat and lunge exercises. Add in an exercise ball and you give your leg and butt muscles an extra shot of power, as they are forced to stabilize you as you perform your moves. Your abs and core in general will benefit as well, as will your sense of balance and overall strength.

Squat with Exercise Ball

Photo credit: WebMD

This is a fabulous exercise because there are so many variations possible. Whatever your level of fitness and capacity for balance, you are sure to find a variation to both suit and challenge you. In the standard version, as pictured above, you simply stand against a wall with an exercise ball between yourself and the wall. Position the exercise ball against your upper back, and begin with erect posture and legs close together. Slowly squat down toward the floor, keeping your legs and buttocks tight and active  – don’t let the exercise ball’s momentum do any of the work for you (what’s the point of working out if you don’t get an results?). Squeeze your buttocks muscles and use them to push you up to the beginning position. Do several sets for each side, according to your fitness level. It’s harder than it looks!

Some variations include:

• Standing with one leg only: lift the other foot while you perform the squats, or even rest it on your working thigh (this is helpful for stability).
• Hold dumbell weights in each hand for added challenge.
• Turn sideways and lift either the inner or outer foot. Do your squats with the ball at your midsection. You’ll likely need to hold the inner arm, the one against the ball, out in front of you so your body can rest comfortably against the ball.
• Put yourself against the wall instead, and put one leg/foot up on the stability ball. Perform one-legged squats, holding the ball steady. This is shown in the Squats with Exercise Ball article, without the support of the wall.

BONUS CHALLENGE: Stability Ball Lunge

Photo credit: Good Housekeeping

With or without a chair to hold for stability (or try a wall – use them until your balance allows you to do this without), balance your back leg on the stability ball. With your front foot squarely over your middle toes – don’t bend your knee further out and you will help keep it injury-free), lower toward the ground, keeping both legs strong and stable. You may find you have difficulty keeping the ball in one place as you lower. Focus on keeping your front leg buttock firm and active, while using hte back leg and ankle to keep the ball still.

Repeat for two or 3 sets of 10 on each side, and be sure to stretch those muscles thoroughly afterwards. This is an extremely challenging exercise even with the chair or wall for help, and you will reap rewards in proportion to your ability to isolate and work your buttocks muscles.