Better Butt with a Foam Roller

Who doesn't want a toned backside? These moves, which incorporate a foam roller, are sure to make your muscles burn. Aim to perform each exercise 15 to 20 times on each side, three times through. Perform the exercises in the order below to keep your heart rate up as you move up and down off the floor.
If you've never invested in a foam roller — commonly found at sporting goods stores for around 20 to 40 bucks - you're doing your muscles a major disservice. Regularly using a foam roller offers many of the same benefits as a sports massage, including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility.
If you're new to foam rolling, only incorporate this series of moves into your routine every other day for two to three weeks. After that, you can try doing it once or twice daily - both before and immediately after your workouts.