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VIDEO: Hot 'n Healthy - Beach Ready with a Backside Lift

Posted: May 23, 2012 - 12:03am

Since we are fortunate enough to live near a beautiful beach, we need to make sure we look good from all angles this summer. Today we are going to work our glutes and hamstrings. All you need are a stability ball and ankle weights.


1. Lie flat on your back on the floor with your hands by your side and your knees bent. Place your feet shoulder-width on a stability ball. This will be your starting position. Take a deep breath.

2. Pushing mainly with your heels, breathe out as you lift your hips off the floor while keeping your back straight. Hold at the top for two seconds.


4. Repeat for three sets of 10 repetitions.


Choose an ankle weight that is suitable for your fitness level. You want to challenge yourself without injury.

1. Fasten your ankle weight and stand straight with your feet at shoulder-width. Take a deep breath.

2. Balance on one foot while lifting the other foot behind you. Breathe out as you perform this movement.

3. Slowly touch the raised foot back to the floor as you breathe in.

4. Repeat for four sets of 10 repetitions on each leg.


1. Stand with your feet slightly wider than shoulder-width and your toes pointing out.

2. Cross your arms over your chest and lower into a squat. Hold for 30 seconds.

3. Squeeze glutes together to rise back up ¼ of the way and repeat pulse 20 times to really feel the burn.

4. Repeat steps two and three 10 times.

Remember: Go as low into the squat as you can. Keep your torso tall, and don’t let your knees creep past your toes.

Kelly Clinton is an ACE certified personal trainer and nationally ranked NPC Bikini athlete. She can be contacted at kellyclinton.cpt@gmail.com or Lava24 Fitness in Bluffton at 843-836-5282.

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