Skip Nav
Healthy Recipes
These 5-Ingredient Protein Balls Taste Like a Reese's
Beginner Fitness Tips
18 Fitness Influencers You Need to Follow
Valentine's Day
These Vegan, Paleo-Friendly Chocolate Truffles Are So Good, It Might Be Hard to Share

Get on the Ball: Superman Booty Lifts

Lying on your belly and doing double leg lifts really works your hamstrings, booty, and back. There are many variations you can do to keep this move from getting boring. I've already shown you how to do one type while lying on the ball and one called Superman that involves no ball. Here's a more challenging variation where you hold the ball between your feet. It not only targets your lower body, but you'll strengthen your upper back and shoulders, too.

  • Lie on your belly and hold an exercise ball between your feet. Engage your abs and extend your arms straight out in front of you.
  • As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10 and then slowly release your body back to the floor. Repeat for a total of 10 lifts.
Around The Web
7 Full-Body Exercises | Video
How to Properly Clean Your Smartphone
2 Bodyweight Exercises For Your Core | Video
Plank Side Walk Core Exercise | GIF

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

Join The Conversation
0fashionqueen 0fashionqueen 7 years
It looks funny, but it looks like a great work out their. With trying to hold a ball and trying to lift you r body all at the same time.
divinedebris divinedebris 7 years
I could totally do this! Love it.
jessie jessie 7 years
having issues with my lower back...would it strain it at all? cuz i've got the ball...looks like something i could do..hmmm..
Spectra Spectra 7 years
Looks challenging! I'll have to try this instead of my regular Supermans.
UrbanBohemian UrbanBohemian 7 years
Oooh...cool move!
aimeeb aimeeb 7 years
Good twist on the superman!
Latest Fitness
X