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How to Do the Butt Lift on an Exercise Ball

An exercise ball can be a great tool with which to perform a number of different workouts--the butt lift chief among them. If you've been looking to get an effective workout with an exercise ball, it may interest you to learn that the butt lift can be successfully performed in just a few easy steps.

Tools You'll Need

  • Sturdy exercise ball
  • Flexible workout attire

Step 1 - Warm Up

Before engaging in this kind of exercise, it is important that you get a proper warm up. Make sure to perform a variety of stretches and do a short set of sit-ups or push-ups. If you're feeling energetic enough, you may want to go for a short jog as well. Engaging in this kind of warm-up will help increase your overall stamina and will ultimately increase the flexibility of your muscles. After completing your warm-up, take a short breather, have a drink of water and take out your exercise ball.

Step 2 - Position Yourself

Before you can perform the butt lift, you'll need to position yourself and your exercise ball. Begin this step by placing your ball against a wall in order to prevent it rolling. Next, get on the ball and proceed to lie on your back, taking care to place your shoulders on the ball while keeping your legs and posterior off of it. Make sure your back is curved around the ball and your posterior is hanging just off the edge before continuing.

At this point, your knees should be bent, your feet should be flat on the floor and your legs should be parted. You will now need to get into a sit-up position by folding both hands behind your head, making sure your elbows are pointed outward. Once you are in the proper position, you'll be ready to proceed with the final step.

Step 3 - Begin Exercising

Having properly positioned yourself, you're ready to begin exercising. Start your workout by tightly squeezing your posterior muscles and lifting your hips. At this point, all of your body weight should be balanced on the ball and your firmly placed feet while your back is parallel to the ground. Keeping your neck and upper back on the ball, use your heels to elevate your posterior. After holding this position for five seconds, release yourself and repeat this exercise as many times as your current level of fitness allows. If you're new to this type of exercise, take care to avoid overexerting yourself. With sufficient practice, you'll soon build up the stamina needed to engage in extended workout sessions.

Regularly performing this workout will shape and tone your posterior muscles. Additionally, the tension this workout creates will effectively tone your back and leg muscles. Over time, these muscles will become stronger and more resilient. For best results, engage in butt lifts several times a week and perform other types of exercise ball workouts on your off days.

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