Share via PinterestArthur Belebeau1
Your trainer: Bernie Zurella, a former World Kickboxing Association fighter and Army drill sergeant. He used that butt-kicking background to design these creative exercises for his wait-listed class Butt and Gutt (extra t because it's extra effective) at Gold's Gym in Long Branch, New Jersey. Now you get the exclusive.
You'll need: A stability ball. Dust 'er off!
Your plan: Combine these moves with this stability ball ab workout for one awesome workout three times a week. Or pick favorites (two or three, so you're constantly switching it up), and spend 5 minutes daily zeroing in on your trouble zones. Simple.
#sizematters Standard balls are 55, 65 and 75 centimeters. Sit on one. If your thighs are parallel to the floor, you've found your perfect fit.
Original article and pictures take http://www.self.com/fitness/workouts/2013/01/firm-your-butt-in-six-moves-slideshow#slide=6 site