Is your Butt Flat

If your butt doesn’t have visibility then this is the workout for you!!!

brideBridge

Lie face up, knees bent, feet flat. Squeeze glutes and lift hips off floor for three counts, forming a straight line from shoulders to knees (as shown). Hold for two counts and lower to floor for four counts for one rep. Do 12 reps. Target: works butt, abs, hips

Leg Extensionleg extension1

Start on hands and knees with back straight, wrists directly beneath shoulders. Take three counts to simultaneously extend left arm and right leg in line with body (as shown); hold for two counts. Switch sides; repeat for one rep. Do 12 reps. Target: butt, back, abs, hips

skaterSkater

Stand with feet hip-width apart. Step with right foot into a side lunge so right knee aligns over right foot and left leg is straight; as you lunge, twist torso and reach for right foot with left hand (as shown). Push off with right foot to return to standing. Repeat on left side for one rep. Do eight reps. Target: works butt, obliques, legs

Leg Hook Extensionsleg hook extensions

Start on hands and knees with back straight, wrists directly beneath shoulders. Squeeze glutes to lift right leg, and, keeping knee bent at a 90-degree angle, push sole of foot toward ceiling until hamstring is aligned with torso (as shown). Be careful not to arch your back. Return to start; switch sides and repeat for one rep. Do 12 reps. Target: butt, hamstrings

step masterStep Master

Stand facing a stool or a chair, a 5- to 8-lb weight in each hand. Place right foot on stool or chair. In one fluid motion, press down on right heel and lift body until you are balancing on right leg with left knee lifted, thigh parallel to floor (as shown). Release knee and step back to floor with left foot, then with right foot. Repeat on opposite side for one rep. Do eight reps. Target:  butt, legs

Reference: Self

 

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