Glute bridges with medicine ball
Lie flat on your back and place both heels on top of the medicine ball.
Push your heels down through the medicine ball and raise your hips up to a bridge position.
Lower your hips back down to the starting position.
Repeat and complete as many as you can in the recommended amount of work time.
Heel sky raise
What it does: This exercise will give your butt shape and firmness.
How to do it: Start on your knees and elbows. From here, put one leg out straight and flex your foot. Focus on lifting this leg from your butt (leg must stay straight or you are not using your butt). Slowly raise your leg from the ground until it’s in line with your body and lower back to the ground.
Do it right: Perform this slowly, pausing at the top of each repetition. This is a small and controlled movement. If you raise too high you will use your back muscle instead of your butt. To really make it work, keep the height range between the ground and your torso.