Who wants to try one of the best exercises for great glutes (bottom) and build athletic speed and power whilst you are there! Red Hot Personal Training just loves this move for the great results it gets with clients.
A step up from the 'Glute Bridge' exercise. This move adds an additional core challenge and increased range of motion.
1. Sit on a stability/swiss ball. Slowly walk feet out until head and shoulders are resting on the ball, positioning feet hip-width apart under knees and place hands onto your hips.
2. Lower hips toward the floor, (try not to let your knees travel forwards) stopping a few inches above the ground. Pause, then engage abs and press up through the glutes and down into the heels to lift hips up in line with knees. Try no to hyperextend (don't lift up to high) Pause for 2 seconds squeezing your glute muscles (bottom).
3. Lower hips to start position. Try 3 sets of 10 reps.
(Remember to perform the exercise carefully and listen to your body, really focus on using your glute muscles to do the work).