The 2 moves I'm going to share with you tone up your backside. One is ideal for anywhere and the other you need gym equipment for.
The first one is a staple in many yoga or Pilates classes. The Superman pose does wonders for your back, butt and legs. Lying on your stomach, lift your upper and lower body as high as you can WITHOUT straining. Hold for 15 seconds and release. To increase difficulty, alternate lifting your leg higher along with the opposite arm and repeat.
|The second move is one of my favorites at the gym. You can also do it at home with a stability ball. The apparatus at the gym is called a "45 Degree Hyper Extension." Whether you are using that or the ball, drape yourself over it with arms crossed at the chest. Using your back muscles, pull the upper body back up in a slow and controlled movement. Repeat 10 times. The apparatus also works great for obliques.|