The only equipment you need for this entire workout is a BOSU ball. Since this booty-sculpting routine doesn’t require a lot of space, you can do it anywhere from the gym to your living room!
This BOSU ball booty-sculpting workout puts a new spin on classic butt exercises, challenging you both mentally and physically. You’ll need to move a bit slower than normal in order to stay balanced. Focus is key here to make sure you perform each move effectively.
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BOSU Step Off Back Lunges | 10 reps per side
Start by standing on top of the BOSU ball, with both feet close together in the center of the ball.
Hold your hands on your hips and step simultaneously back and down, lowering your back knee without touching the ground.
Pressing off the ball of your back foot, return to standing on top of the ball. Continue all reps on one side before switching sides.
- The deeper you bend the knee of the standing leg, the better this move is for your booty. Challenge yourself to go low.
- Keep your eyes focused on one point on the ground to help you balance.
BOSU Bulgarian Split Squats | 10 reps per side
Stand about 2 feet in front of the BOSU ball, facing away from it.
Place one foot on top of the ball, with your toes pointing to the back of the room.
Make sure your weight is on the heel of your front foot.
Dip down in a one-leg squat until your back knee reaches the front of the BOSU ball, touching but not resting on it. Lift back up to a standing position and repeat until you finish 10 reps on that side. Then switch and do the other side.
Exhale as you lift and inhale deeply as you lower.
- Make sure the majority of your weight is on that front leg and heel, rather than the ball of the foot.
- If you are having trouble balancing, you can do this next to a wall and hold on to the wall with your fingertips.
Upside Down Ball Squats | 15 reps
Flip the ball upside down and stand on top of the flat surface. Start by stepping in the middle, and then wiggle your feet out towards the edges.
Make sure your feet are at least shoulder-width distance apart.
Reach your arms out in front of you as you lower your butt towards the ground.
Beginners can sit just halfway down; those who are advanced should aim to sit all the way down, as low as possible.
The ball will tilt slightly forward, but counterbalance this tilt by sticking your butt out behind you.
- If this is your first time trying this move, you will find your legs shake for the first few reps. Breath calmly and allow your mind to adapt to the unstable surface.
- If you find it uncomfortable to step on the ball when it’s upside-down, you can also do these squats on top of the ball right-side up. You can also get on and off the ball with the assistance of a wall.
BOSU Bird Dogs | 5 reps per side
Bird Dogs are a great way to work your butt while also getting some good core strengthening. Start by kneeling on the BOSU ball and planting your hands firmly on the ground underneath your shoulders. You should be on all fours with your knees on top of the BOSU ball.
Start by lifting one knee off the ball and pulling it towards your center to meet with the opposite elbow.
Next, extend that same leg and arm all the way out as far as they can go in opposing directions. Flex your glutes and then return to the all-fours position.
Exhale as you crunch, and inhale as you extend and lift, flexing your glutes.
- Beginners can keep both hands on the ground and just do the lower body portion of this move.
BOSU Ball Plank | 45-second isometric hold
Planks are often used as a core toning exercise, but they can be great for the booty as well.
To make a plank more of a booty-sculpting workout, focus all your energy and attention on tightening and squeezing your backside.
Place your hands on the center of the BOSU ball with your shoulders in line straight up from your hands.
Lift your knees and point your toes, tightening and strengthening your entire body. Hold this position for 45 seconds, focusing on squeezing your glutes. See if you can hold them tight for the entire interval. Your core should also be tight to prevent sagging in the midsection.
- Placing your feet at least shoulder-width apart helps you engage your glutes more than if your feet are all the way together.
Upside Down Burpees | 8 reps
These burpees work all of your muscles from head to toe, but by bending your knees deep on the squat portion, you can get a good booty-sculpting workout too.
Start by turning the BOSU ball upside down and doing a push-up on the flat surface.
Next, jump or step your feet all the way forward until you are in a squat position with your shins almost touching the ball. Drop your butt just a little further to engage your glutes. Now lift the BOSU ball over your head, maintaining that squat position, and then stand up so that your body is all the way straight and squeeze your glutes.
Take it slow and focus on clean, precise movements.
- For beginners, the push-up part can be modified (done from the knees) or eliminated (just do a plank instead).
BOSU Push Press | 12 reps
Start by holding the BOSU right in front of your forehead with the ball part facing up. Sit back and down into a squat position, making a 90-degree bend with your knees. As you stand up, simultaneously press the ball all the way up over your head, pressing your hips forward and squeezing your glutes.
The BOSU Push Press is a great way to work your upper body while also working your legs and butt.
Next, simultaneously lower the ball back in front of your forehead as you squat back down to that 90-degree position.
Exhale your breath each time you lift up and inhale as you lower.
- Keep your weight in your heels to help target your butt.
BOSU Good Mornings | 15 reps
Good mornings are very similar to dead lifts, but you keep the weight up close to your upper body instead of towards the ground.
Start by standing with the BOSU ball flat against your belly. Your feet should be shoulder-width apart.
Bending at the hips, hinge forward so that your legs stay straight and your back becomes parallel with the ground.
Keep your chin up and look straight ahead at the floor in front of you. You should feel a good stretch in your hamstrings, and then stand all the way up, pressing your hips towards the BOSU ball. Continue these reps moving slowly and focusing on the contraction of your glutes.
Inhale as you lower down and exhale as you stand up, pressing your hips forward toward the ball.
- This booty-sculpting workout can be added to your routine up to 3x per week to see a tighter, firmer butt.
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