Triple Threat at home BOOTY exercises
The following three exercises are what I like to refer to as the “Triple Threat” and are three of the best at home exercises involving only a physioball and your hard work. These three exercises can really lift your booty and tighten everything up. You can get this done in 10-15 minutes, and I recommend repeating these exercises 3 times a week. Repeat each exercise with 10-15 repetitions and 2-3 sets.
2 legged Roll-ins: Set yourself up in a supine(on your back position) with your heels on the physioball and your legs fully extended. Lift your hips off the ground, and then begin to roll the ball towards you as you lift your hips up as high as they can go. With control, bring them back to the starting position with your hips still lifted and your heels on the ball. From the third image, you can see she has made a straight line from her knees to her shoulders, that is your goal.
2 legged hip raisers: Start with your heels on the ball squared up with your hips, and your hips on the ground. From there, all you do is lift your hips up as high as they can go. Again, the goal is to make a straight line from your shoulders to your knees. Every time you go up, clench your glutes as hard as you can. You can also mix it up by holding it up there for a 10 sec. count.
1-Legged hip raisers: The third exercise is the toughest, and requires a good deal of stabilization. If you have a hard time with this one, master the first two exercises first, and then graduate to this one. Set yourself up by placing one heal on the ball, and your other leg straight up from your hips. Place your arms straight out from your shoulders to help stabilize you, and lift your hips straight up. Keep a good amount of pressure on the ball with your foot to make sure it doesn’t slide out from under you.