There are many different stability ball exercises for the butt, glutes, and core muscles. This page talks about 2 leg bridges with your back on the stability.
I am a big fan of exercises that challenge your stability and improve core strength. All movements are initiated around your spine and core, and having stronger core muscles help to improve performance and decrease the risk of injury.
Below are instructions for a simple exercise that challenges the core muscles while working the butt muscles.
Choose a stability ball that is about as tall as your knee. For most people a 65cm ball is the ideal height.
Starting Position: Start by sitting on the ball, and then slowly walk your feet forwards until your head and lower back are supported on the ball. Keep your feet parallel and about hip width apart.
Form: Inhale as you lower your hips towards the floor. When you get to the bottom pause for a brief second and then exhale and you lift your hips back up towards the ceiling. Hold for a second at the top and then repeat the exercise.
Personal Trainer Tips: Always be mindful of the position of your lower back. Try to keep your lower back in a neutral position throughout.
In regards to position on the ball, the further your hips are off the ball the more challenging this exercise becomes.
To really work the butt and glutes, pause at the top and focus on squeezing the glutes for 2-5 seconds before lowering.
If you want to challenge your balance even more, bring your feet really close together. When your feet are closer you will have a smaller base of support, so your core muscles will have to work harder to stabilize your body.
Once you master this exercise, you can place a weight across your thighs to increase the resistance.
Or you can try this butt exercise with one leg at a time.
There are many great exercises for the butt and glutes. No matter which ones you choose, always pay attention to your form and listen to your body.
Bridges are great, but don't neglect standing leg exercises like squats and lunges. Squats and lunges are really the best overall leg exercises.
Use a combination of different exercises when you are doing a leg and butt workout, try new exercises from time to time, and remember to have fun working out.
Yours in Health,
Dr. Charles PT/PT