bStrengthens hamstrings and butt; works ab and back muscles as well! Lie face up on floor and place heels, ankles and backs of calves on top of a stability ball, legs straight and together, arms relaxed by sides.Contract abs and press heels down on ball, lifting hips and lower torso off floor into bridge position, so body rests on shoulders and upper back to form one straight line from shoulders to heels.
b Maintaining bridge position, tighten your butt as you bend knees to roll ball toward hips. Straighten legs, rolling ball away from you to starting position.
bJenny's Trainer Hint: To keep tension on butt and hamstrings, maintain the bridge position without dropping your hips; back should remain straight throughout move.
Also if you do not have a ball you can do this move modified. Just put your legs up on your couch and do basic glute lifts.
bStart with 3 sets of 15 repetitions and work up to 20 repetitions per set.