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View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/lower_body/shape_exercise_cards_series_i_butt

Shape exercise cards, series I: Butt

Ball bridge ham curl


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  • Reps:
  • Body Parts: Abs, Back, Butt, Hamstrings
  • Equipment: Balance Ball

A

SETUP Strengthens upper and lower fibers of hamstrings and buttocks; works ab and back muscles as stabilizers - Lie faceup on floor and place heels, ankles and backs of calves on top of a stability ball, legs straight and together, arms relaxed by sides. - Contract abs and press heels down on ball, lifting hips and lower torso off floor into bridge position, so body rests on shoulders and upper back to form one straight line from shoulders to heels.

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shape > workouts > routines Shape exercise cards, series I: Butt Ball bridge ham curl SETUP ACTION SETUP Strengthens upper and lower fibers of hamstrings and buttocks; works ab and back muscles as stabilizers - Lie faceup on floor and place heels, ankles and backs of calves on top of a stability ball, legs straight and together, arms relaxed by sides. - Contract abs and press heels down on ball, lifting hips and lower torso off floor into bridge position, so body rests on shoulders and upper back to form one straight line from shoulders to heels. ACTION - Maintaining bridge position, contract buttocks as you bend knees to roll ball toward hips. - Straighten legs, rolling ball away from you to starting position. - Repeat for all reps. Trainer's Tip: To keep tension on butt and hamstrings, maintain bridge position without dropping hips; back should remain straight throughout move.

Hamstring lift


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  • Reps:
  • Body Parts: Butt, Hamstrings
  • Equipment: Balance Ball

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SETUP Strengthens buttocks and upper fibers of the hamstrings; works ab and back muscles as stabilizers - Kneel on all fours with elbows in line with shoulders and forearms on floor, hands clasped and knees in line with hips. Then place a stability ball behind right knee and hold it in place by pressing right heel against the ball. - Contract abs so body forms straight line from head to hips.

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ACTION - Maintaining torso position, contract buttocks muscles as you lift right knee up to hip height, keeping hips square. - Slowly lower knee to floor, then repeat for 15-20 reps. Switch legs and repeat for 15-20 more reps. Trainer's Tip: Move your leg upward in an arc so sole of foot faces ceiling at top of movement. If you have trouble controlling the ball, deflate it slightly or switch to a smaller ball.

Glutes extension


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  • Reps:
  • Body Parts: Butt, Lower back
  • Equipment: Weight Machines

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SETUP Strengthens buttocks, upper fibers of the hamstrings and lower back - Adjust a hyperextension bench to a 45-degree angle. Hold a weight plate with arms crossed over chest, then stand on bench, feet separated hip-width apart, with crease in hips against edge of support pad.

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ACTION - Keeping chest lifted, abs tight and lower back neutrally curved, bend forward from hips, letting torso hang toward floor, neck and head aligned with spine, hips square. - Keeping abs tight, contract buttocks as you lift torso upward from hips until body forms straight line to starting position; repeat for all reps. Trainer's Tip: Maintain butt and upper hamstring "squeeze" as you lift and lower torso.