Firm Your Butt and Flatten Your Gut

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. Important to note: Size matters. Standard balls are 55, 65 and 75 centimeters. Sit on one to test it out. If your thighs are parallel to the floor, you’ve found your perfect fit.

Your plan: Do this entire workout three times a week. Or pick favorite moves from each (two or three, so you’re constantly switching it up), and spend 5 minutes daily zeroing in on your trouble zones. Simple.

SIDE SCULPTOR

Side Sculptor

Works: Obliques, Inner Thighs

Lie faceup with ball between feet. Roll onto right hip and elbow, left hand flat on floor behind you. Squeeze ball and lift legs as high as you can (as shown) . Hold for 1 count; return to start for 1 rep. Do 12 reps; switch sides.

RAD ROLL UP

Rad Roll Up

Works: Abs

Lie faceup, heels on top of ball, arms extended on floor above head. Engage abs and slowly roll up to touch fingertips to toes (as shown). Reverse movement for 1 rep. Do 12 reps.

BELLY BUSTER

Belly Buster

Works: Abs, Lower Back

Sit on ball and lean back with hands on floor behind you, palms down and turned out, legs extended. Bring right knee toward chest (as shown); return to start. Repeat with left knee for 1 rep. Do 12 reps.

CORE CLIMBER

Core Climber

Works: Abs

Start in plank with forearms on ball, hands clasped. Pull right knee up to touch ball (as shown), then quickly return to start and repeat with left knee for 1 rep. Do 12 reps.

BALL-CYCLE

Ball-Cycle

Works: Obliques, Inner Thighs

Lie faceup with hands behind head, elbows out, ball between feet, legs extended above floor. Lift left shoulder and crunch right knee to left elbow (as shown). Return to start; repeat on opposite side for 1 rep. Do 12 reps.

WAIST DEFINER

Waist Definer

Works: Obliques

Lie faceup on ball, knees bent, arms extended above head. Crunch up as you pull an imaginary rope with right arm (as shown), then left arm. Continue until you’re sitting. Reverse movement to return to start for 1 rep. Do 12 reps.

BACKSIDE BOOST

Backside Boost

Works: Butt, Lower Back, Abs, Hips

Start in push-up position with shins on top of ball. Lift left leg (as shown), hold for 1 count, then return to plank. Repeat on opposite side for 1 rep. Do 12 reps.

DIMPLE CREATOR

Dimple Creator

Works: Butt, Outer Thighs, Obliques

Kneel and lean right hip against ball, right arm on top of it, left hand on hip, left leg out to side at hip level (as shown). Hold for 1 count, then touch left knee to ball. Extend leg back out for 1 rep. Do 12 reps; switch sides.

TUSH TIGHTENER

Tush Tightener

Works: Butt, Thighs, Hamstrings

Stand in front of ball and rest right foot on top of it, right knee bent; raise arms overhead (as shown). Keeping left leg straight, bend at waist and reach toward left foot. Return to start for 1 rep. Do 12 reps; switch sides.

REAR RAISER

Rear Raiser

Works: Butt, Lower Back, Abs, Hamstrings

Start in a plank with forearms on ball, hands clasped. Slowly lift right leg as high as you can (as shown). Lower leg, then repeat on opposite side for 1 rep. Do 12 reps.

BOOTY POP

Booty Pop

Works: Butt, Hamstrings

Sit on ball and walk feet out until shoulders rest on top of it; lift hips (as shown). Slowly lower hips to hover just above floor. Return to start for 1 rep. Do 12 reps.

KICK-BUTT TONER

Kick-Butt Toner

Works: Butt, Abs, Hamstrings

Stand facing ball with palms on top of it, arms extended, and raise right leg behind you (as shown). Draw right knee toward ball and hold for 1 count. Return to start for 1 rep. Do 12 reps; switch legs.

MORE ON SELF.COM:

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Finally, there is a perfect weight loss plan for your personality. SELF's Lose 8 pounds program let’s you choose between a bootcamp trainer and yoga guru who lead you through the slim-down, shape up plan in just four weeks. (Plus, the nutritionist-approved recipes are delicious! No cooking skills required.) The payoff: you’ll erase 8. It’s easy!

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Health Highlights: Feb. 21, 2014