Who doesn’t want a toned backside? These moves, which incorporate a foam roller, are sure to make your muscles burn. Aim to perform each exercise 15 to 20 times on each side, three times through. Perform theexercises in the order below to keep your heart rate up as you move up and down off the floor. (Get a flat belly in just 10 minutes a day with our reader-tested exercise plan!)
Stand with one foot planted on your roller and the other firmly on the floor. Bend your knees into a squat-like position and pitch your torso forward holding your core in to protect your back. Gradually push your leg on the roller out straight to the side, keeping your other leg stable and still. Pull the leg on the roller back into starting position using your inner thighs and butt while maintaining knee over ankle on your stationary leg. For an added challenge, hold the leg on the roller out straight and add little pulses by slightly bending and raising your standing knee. Repeat on the other side. (Check out more strengthening exercises with your foam roller here.)
This one not only tones your butt, but it also strengthens your back and works your balance. Start lying on your back with your feet on the roller. Keeping your pelvis stable and roller still, lift your backside up into a pelvic bridge and hold. Once you have found your balance, lift one leg up into a bent, marching position, and then switch to the other side. Keep your core pulled in, don’t roll up into your neck, and keep shoulders away from ears. Attempt to keep the roller still the whole time. For an added challenge, lower your backside an inch or two and pulse up on each side before switching legs.