Although these exercises aim to strengthen and shape your glutes, they also have positive effects on other parts of the body. The exercises are very well coordinated with your whole body.

A tight and well-shaped bum  is what a lot of women want. But unfortunately that doesn’t happen overnight.

It takes a lot of physical and nutritional discipline to get the look you want. Especially a well-shaped and round bottom that makes your figure even more attractive.

But that doesn’t mean it is necessary to limit your exercise to gym equipment or exercises that are very difficult to do.

With a simple yoga ball, also called a fitness ball, you can do a whole range of exercises. These exercises will train these areas of your body in familiar surroundings at home.

In this article we want to share 5 good exercises with you. With this, you can start working out the bum you want right away, without excuses  .

Just do it!

Exercises for the butt with an exercise ball

1. Squats against the wall

Squats are a well-coordinated exercise to strengthen and train the muscles in your legs and buttocks.

They get your metabolism running high and help you fight excess fat. This is especially true of the fat that is normally stored in this region of your body.

How do I do that?

• Position the ball between the wall and the center of your back, just above your hips.
• Make sure your feet are shoulder width apart and your back is straight.

• Then you bend your knees slightly and lower your hips as if to sit down.
• Make sure that your knees don’t come too far forward and that they stay almost in line with the balls of your feet as you squat.
• Return to the starting position and do four sets of 15 repetitions each.

2. Squats with one leg

We stay in the position described and will now increase the intensity of the squats. To do this, we first do the exercise with one leg, then the other.

How do I do that?

• With the ball between the wall and your middle back, lift your right foot and extend it. That way, when you go down, he will be almost on the same level as your knees.
• Focus on keeping your balance. Then slowly go down into the squat with only one leg for support.

• Make sure your hips stay in a straight line as all of your weight is shifted to one leg.
• Return to the starting position with your leg outstretched and do 15 repetitions.
• Then switch legs and repeat the entire exercise.

3. Raise your pelvis

The advantage of this exercise is that it doesn’t just work your glutes. You can also use it to strengthen your stomach and lumbar region.

How do I do that?

• Lie face up on a mat. Position the ball under your calves.
• Let your arms rest next to your body at a time. Bend your stomach and bum, and raise your pelvis towards the ceiling.

• After lifting it as high as you can, bend your knees and bring your feet toward your buttocks using the knee flexion motion.
• Extend your legs again, lower your hips, and return to the starting position.
• Do three sets of 15 repetitions each.

4. Backward kick

Similar to the traditional lunge , this exercise strengthens your hips, buttocks, and legs. In this case, you will be propping your leg on the ball to achieve the downward movement.

How do I do that?

• With the ball behind your body, your back straight, and your hands on your hips, place your right foot on the ball.
• Focus the strength in your stomach and buttocks. Without losing your balance, do a backward kick while bending your other leg.

• Return to the starting position. Do 15 repetitions on each leg.

5. Contralateral exercise with the ball

Using a ball while doing this contralateral exercise is perfect for strengthening the muscles in your buttocks. This exercise also strengthens your resilience and balance.

How do I do that?

• Lie on the ball with your stomach and chest. Support yourself on the floor with your left leg and right arm. Raise your right leg and left arm at the same time.
• Try to lift it as high as possible. Hold them up for 3 seconds. Then return to the starting position.

• Do 10 repetitions. Then you switch sides.
• Do 3 passes. As you become more resilient, you can increase the number of repetitions.

Are you ready to try If you don’t have a lot of time to train, use these simple exercises with the ball. Make your exercises varied and have fun doing them.

Don’t forget that you won’t see results straight away. But when a few weeks have passed, you will feel the changes in your muscles and resistance.