How To Tone Your Hip and Butt

A lot of traditional body toning and sculpting exercises work better when done on a stability ball. A 55-inch stability ball should be appropriate for you. Try out the following exercises for a toned hip and butt.

PELVIC LIFTS
Lie down on the floor with only the heels and the ankles resting on the stability ball. Place both arms straight by the side of the body with palms resting on the floor. Inhale and lift your whole body, leaving just your shoulders resting on the floor and the feet on the ball. Your body weight should be distributed between the shoulders and the lower leg. In this position, the abdomen should be tucked in and the hips lifted high with the buttocks tight. Make sure your knees are NOT in a locked position. With the body properly positioned, release the hips slightly and lift them up again. Do this at least 24 times.

INNER THIGH PRESS
Lie down on the floor with both knees flexed and feet firmly planted on the floor. Place both hands close to the body. Hold the stability ball between the knees and feel the contraction in the muscles of the inner thighs. Hold each contraction for 10 seconds and repeat at least 12 times. This exercise can be done in a sitting position too.

WALL SQUATS
Do this in a standing position. Place the ball between the middle of the back and the wall. Your legs should be shoulder width apart. Slowly lower the hips towards the floor and lift up again. Repeat at least 24 times. This exercise will give you a complete lower body workout.