Focus, Fix & Flaunt: Your booty!
PIN IT!That’s right, friends and fans, it’s time to focus, fix and flaunt one of our greatest assets, our bums! As I tried on wedding dress after wedding dress, I couldn’t help but notice how large my behind looked. I’m not saying I’m fat or have a HUGE butt, I just know that it could use a bit of toning. An estimated 80% of women over the age of 18 are not happy with their bodies, with over 50% unhappy with their behind. Instead of wishing for a better booty, work your way towards your best behind ever!
For the best results, pair the exercises below with a circuit or high-low intensity interval cardio routine.
Lunge [targets butt and thighs]
Fitness Magazine
- Lower straight down and take a step.
- If knee isn’t behind toes, step farther.
- Land on heel. Repeat 12-15 times.
Ski Boot Sit [targets butt and thighs]
Fitness Magazine
- Stand with feet hip-width apart, a dumbbell under each heel and squeeze a folded towel between knees.
- Extend arms in front of you at shoulder level, palms down, and, squeezing towel throughout move, bend knees 90 degrees to lower, as if sitting down in a chair (keep lower legs still).
- Lift halfway so knees are still slightly bent, then lower.
- Do 10-15 and repeat.
Step-Up, Kick-Back [targets hips, butt, quads and thighs]
Fitness Magazine
- Stand facing chair, feet hip-width apart, hands on hips.
- Step onto seat with right foot and lift bent left knee to hip level in front of you.
- Hinge forward slightly from waist and kick left leg behind you. Bring knee back to hip level as you straighten up.
- Repeat 8-12 times.
Squats [target butt, quads, hamstrings & calves]
Fitness Magazine
- Stand with feet shoulder-width apart, arms by sides.
- Squat slowly (count to 4 on the way down) until both knees are bent 90 degrees and raise straight arms to shoulder level in front of you.
- Repeat 10-15 times.
Swivel Sculptor [works butt, thighs, arms and abs]
Self Magazine
- Sit on ground, knees bent, feet flat, arms at sides.
- Contract abs to lift bent legs to form a 45-degree angle with torso, toes pointed. Raise arms overhead, palms in, for starting position.
- Twist right, extending right arm straight and left arm across body as you open knees and press bottom of feet together (as shown).
- Return to start and repeat, twisting left for one rep. Do 8-12.
Scissors [works but, abs and obliques]
Self Magazine
- Lie faceup, feet on ball, right leg crossed over left at ankle, to start.
- Squeeze glutes and contract abs to lift hips, forming a line from shoulders to feet. ( Keep one leg on ball, the other extended in the air, as shown, to increase intensity.)
- Lower hips to return to start. Cross left leg over right and repeat for one rep.
- Repeat 8-12 times.
Sumo Strut [works butt, obliques & thighs]
Self Magazine
- Stand with feet wider than hip-width apart, toes out, and extend arms at chest level, palms together.
- Bend knees to 45 degrees. Maintain wide squat as you take baby steps forward.
- With each step, move arms mechanically in a semicircle, from left (as shown), to center, to right, then back to center, to complete one rep.
- Do 12 continuous reps for one set. Do 3-5 sets.
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