If you're looking for an effective exercise that works your booty, quads, and core, give this pretzel lift a go. You'll need a small exercise ball for this move. If you don't have one, just ball up a pair of thick socks, but make sure they're clean first.
For details on this exercise,
- Lie on the floor on the left side of your body with your knee directly in front of your hip. Prop yourself up on your left forearm.
- Using your right hand, place the small ball behind your right knee and bring your right hand to your hip.
- Once you feel stable, lift your right leg up as high as you can, squeezing your lower leg toward your bum to keep the ball in place. Then lower your leg to the starting position.
- Do two sets of 15-20 reps each. Then roll over and do the other side.
Be sure to do the figure four stretch for your bum after doing this exercise.