Look Good From Behind

sculpt your backsideMake over your backside with these lifting, toning, and shrinking butt exercises. Do two sets of each move you choose three times a week on nonconsecutive days

carving curlCarving Curl

Targets gluteus maximus and hamstrings

  • Lie facedown on floor with head on folded arms, squeezing a 1-pound dumbbell or rolled-up towel behind bent left knee, foot flexed. Tuck pelvis to flatten out low back.
  • Lift bent left leg a few inches off floor; lower. Do 20 reps.
  • Switch sides, repeat.

Bend and Extend

Targets gluteus  maximus and hamstrings bend and extend

  • Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed.
  • Pulse left leg 10 times (lift and lower by 1 inch).
  • Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg.
  • Hold leg lift for 5 counts. Switch sides; repeat.

swaying bridgeSwaying Bridge

Targets glutei maximus, medius, and minimus, and hamstrings

  • Lie faceup on floor with knees bent, feet flexed with heels on floor and arms by sides; step heels out so legs are slightly wider than shoulder-width.
  • Lift hips so body forms a line from rib cage to knees (bra line stays on floor). Lower. Do 10 reps.
  • With hips lifted, sway hips from left to right as you squeeze glutes. Do 20 reps, alternating sides.
  • With hips lifted, do 20 pulses

Reference: Fitness Magazine

 

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