When I start
working with a new client, I ask them what their fitness goals are so that I can
get them the results they desire. The vast majority of the time I hear, “I want
a toned butt.” Getting a booty that rivals Beyonce, Kim Kardashian, or J. Lo is
at the top of my clients’ wish list, but aside from doing squat
challenge after squat challenge, most are unaware of the other highly effective
tush toning exercises. If you’re like my clients, it’s time to put the squats to
rest and add some variety to your fitness routine with 8 booty-blasting moves. These
exercises are easy to learn, target important muscles in your glutes and
hamstrings, and, most importantly, will give you a firmer bum in no time.
Warrior III
Stand with
your feet together, and lift up the left leg with a pointed toe, putting your
body weight onto the standing right leg. Continue lifting your leg and drop your
head and torso so they form a straight horizontal line from head to toe with the
arms at your sides. Engage your core and make sure the left thigh, hip, and
toes are aligned. Remain facing down and keep your back as straight as
possible. Make sure your right knee doesn’t lock and centre the weight on the
middle of the foot. Hold this pose for 5 breaths and then slowly return to
standing. Switch legs and repeat. Routine
and photo by: Rebecca
Toback / Health
Low Lunge Hover
Begin by
standing with feet hip-width apart before stepping your right foot back, and
lowering into lunge stance with the left knee over the ankle. Bring your arms
over your head and hinge forward from the waist. Lower the chest forward toward
the thighs as your arms reach forward. Lift the right leg while straightening
the left. Hold for 3 breaths before returning to the starting lunge position.
Do 3 reps; switch legs and repeat. Routine
and photo by: Rebecca
Toback / Jay Sullivan
Explosive Lunges
Start with feet
together and your hands on your hips. Then lunge forward with your right leg.
Jump up, switch legs in midair, and land with your left leg in a forward lunge.
Continue these explosive lunges, alternating sides, for one minute. Remember to
keep your fists up in front of your chin and push off the floor with both feet.
Your front knee should be bent 90 degrees and aligned over your ankle. Routine and photo by: Lexi
Walters / Oxygen
Hip Bridge
Lie face-up
with your knees bent, feet flat on the floor hip-width apart, and arms by
sides, palms facing down. Engage abs, tilt pelvis toward the ceiling, and
slowly begin lifting hips and back off the floor until your knees, hips, and
shoulders form a straight line. Hold for 1 breath and then slowly return to
starting position. Repeat for 15 reps. Routine
and photo by: Kylie
Gilbert / David
Martinez
Marching Hip Raise
Lie face-up on
the floor with your knees bent and your feet flat on the floor. Raise your hips
so your body forms a straight line from your shoulders to knees. Lift one knee
to your chest, lower your back, and lift the other knee to your chest. Continue
to alternate back and fourth. Routine and
photo by: Casey
Gueren / Women’s Health
Swiss-Ball Hip Raise and Curl
Begin face-up
on the floor and place your lower legs and heels on a Swiss ball. Push your
hips up so that your body forms a straight line from your shoulders to your
knees. Without pausing, pull your heels toward you and roll the ball as close
as possible to your butt. Pause for 2 seconds; then reverse the motion, by
rolling the ball back until your body is in a straight line. Lower your hips
back to the floor. Perform 3 sets of 10 reps. Routine and photo by: Casey
Gueren / Women’s Health
Dumbbell Deadlift
Set a pair of
dumbbells on the floor in front of you. Bend at your hips and knees, and grab
the dumbbells with an overhand grip. Without allowing your lower back to round,
stand up with the dumbbells. Lower the dumbbells to the floor. Routine and photo by: Casey
Gueren / Women’s Health
Chair Twist
Start by
standing with your feet together. Bend your knees and push the hips back, while
making sure the knees stay behind the toes. Lower the thighs until they’re
almost parallel with the floor and raise your arms forward and up. Then, rotate
the torso to the right side and place the left elbow on the outside of your
right knee. Hold the pose for 3 breaths and return to the starting position. Routine and photo by: Rebecca
Toback / Jay Sullivan
Photo credit: Jen Selter
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