To get a better workout for your butt, hips,thighs, and hamstrings, you can do elevated lunges like I'm doing here.But to get yourself set up to do elevated lunges, you need to start offwith your feet about one and a half to two foot lengths behind the box orthe platform you're using to do the elevated lunges on. Once you are in the starting position, getyour dumbbells and do elevated lunges like this. As you're doing lunges,make sure you keep your head up and look straight ahead. Although this exerciseis called a lunge, you
don't want to lunge forward as you squat down.You want to squat straight up and straight down by keeping your kneesbehind your toes. So, do not let the knee of the elevated leg glide over yourtoes. You want to squat down as far as you can untilthe knee of the leg that's not elevated touches the floor. Make sureyou come down slow enough so your knee only touches the floor. Don't come downso fast that you bang or hurt your knee on the floor. Make sure you do thisexercise on both legs. You want to keep your heels flat on the platformor box at all times while
doing this exercise. If you can't keep yourheels flat, use a lower platform or do regular lunges instead of elevatedlunges. If you want to get an even better butt workoutdoing elevated lunges, focus more on pushing through your heels by curlingup your toes slightly. Another thing you can do for a better buttworkout doing elevated lunges is to pause at the bottom for two to three secondsbefore squatting back up. One more option for getting a better buttworkout is to do elevated lunges on a higher platform. Instead of doing yourelevated lunges on a fiveinch
step, for example, you can better butt workoutdoing elevated lunges on higher five to teninch step or platform.
Hi I'm going to show you how to do a proneglut lift using the stability ball. Stability balls go 55, 65, and 75 centimeters so ifyou are 5'4quot; and under you are going to use a 55 centimeter ball, between 5'4quot; and 5'6quot;possibly up to 5'7quot; you are going to use 65 and anything over 5'7quot; you are going to usea 75 centimeter ball. We are just going to lay our stomach on the ball, hands out infront of you, stomach is stabilizing, chest is off. We are going to take one foot andkeep it off the floor. The opposite floor is going to lift, squeeze the glut and engagethe hips to stay on the ball and I want you to really focus on keeping the hips glued.Try not to let the hip pop up off the ball
and your body rotate, keep everything niceand flat, exhale and inhale. You are going to feel the work in your gluts all the wayup to the upper portion of your back. So nice slow contraction, exhale up and inhale down,lengthen your neck, try not to let your neck drop, keep the neck long, keep the body niceand strong and just lift up and down. If you feel like you are able to take your handsoff the floor it is going to require a little bit more stabilization, hands go on to theball and body lifts up and down. This is going to force the contraction to your stomach alittle bit more so you are going to be shifting your body weight back and forth a little bitmore, as stabilized as you can, keep your
elbows right, lift up and down. Again youare exhaling as you lift and inhale as you lower. Lots of work in the erector spinaes,the muscles that line your spine, and in your glut area so this is how we execute the glutextension prone on your stability ball.
Hi, I'm going to show you how to do a standingglut lift using the stability ball. The size of the ball is dependent upon your heightso you are going to want to look into that but I'm using a 65 cm ball and there is alsoa 55 cm ball for those of you who are shorter than 5'4quot; and for those of you who are tallerthan 5'6quot; you are going to want to use a 75 cm ball. A general rule of thumb is when youcome down you want to place your hands on the ball and you want to make sure that youare not so low that you are bending down or so high that you are up here. Hinge forwardwith your hands on the ball. You are going to keep one hand forward stabilizing and asyou lift your leg off the floor you are going
to feel automatically that the ball is goingto shift from side to side so push the ball up against the wall so that it helps stabilizeyour body a little bit more and we are going to roll the shoulders down the spine, chestopen, one leg stays on the floor. As you lift we are going to lift with the toe and lower.We are going to try to do between 10 and 20 repetitions and then once you complete those,stay at the top and do very small pulses. This is going to require a little bit morestabilization in your abdominal area and in your back. We are going to pulse this forabout 10 to 20 repetitions as well, repeating two to three sets and then switching sidesso you are going to notice that the leg on
the floor is going to feel just as much workload as the leg that is lifted in the air. So again set up position for this, shouldersare directly over the hands, the foot is close to the ball, we are going to lift and point,you can also flex if you would like to. Flexing is going to go a little bit deeper into thegluts, pointing is going to help lengthen that muscle. We are going to make sure thatthe head remains even with the hands and not way over the hands, keep the abs tight andyou want to avoid the hip rotating open so try to keep the hip square down to the flooras you are lifting up and down so again repetitions are between 10 and 20 with small movementsat the top if you want to change it. If you
want to make it a little bit more intenseyou are going to pop up on the ball of the foot, the knees coming in to the ball andwe're stabilizing here so that is a little bit harder to do. If you want a little bitmore advanced version, drive it up on the toe, lift up and down and that knee is stabilizinginto the ball and that is how we do our glut lift standing up and using the stability ball.