I know your want a sexy shape between your butt and your backside of the thighs before the butt starts.
Let's target your rear for speedy results - Ham Lift With Ball.
Kneel on all fours with elbows in line with shoulders and forearms on the floor place the stability bal behind your left knee and hold it by pressing the heel against the ball.
For a straight line from your head to hips while contracting your abs.
Lift your right knee up to the hip height with hips square.
Raise and lower your knee for 15-20 reps and switch legs.
This will work the buttocks, upper hamstrings and stabilizers.
- Ham Curl Bridge.
Lie on your back and put your heels, ankles and back of calves on top of stability ball.
Keep the legs straight with arms relaxed at your sides.
Press your heels down as you lift your hips and lower torso off the floor while keeping your abs tight.
You should form a straight line from the shoulder to your heels.
While you keep this bridge position, bend your knees and roll ball towards your hips.
Straighten hips and repeat 10-15 reps.
- Torso Extension.
While at a hyperextension bench at a 45-degree angle.
Use the support as you are at the crease in the hips against the edge of pad.
You can hold a plate or dumbbell over your chest.
While your chest lifted and abs tight, lower back at neutral curve, start bending forward from the hips and let your torso hang toward the floor.
Keep head aligned wit the neck.
Hips are square and contract your buttocks as you lift the upper body.
Inhale on the way down, exhale on the way up.
Remember to "squeeze" as you lift and lower your torso.
Make your workouts fun and keep trying new moves that work your problem areas.
It's a good challenge.