Monday, September 22, 2014

Get a Beautiful Butt


butt-workout

Get a Beautiful Butt

From Health magazine
Tighten your bum with this workout based on the new Core Fusion: Thighs and Glutes DVD from Elisabeth Halfpapp and Fred DeVito, the duo behind the Exhale Core Fusion craze. The moves may look tame, but don’t be fooled: You’ll lose up to 2 inches from your butt in 4 weeks.

•Do 3 times a week for 4 weeks.
•20 minutes total.
•Do sequence 1 time.

glute-toner

Standing Glute Toner

A. Stand with feet hip-width apart and parallel, and hold the back of a chair. Move left toe back 12 inches and touch floor with it. Soften both knees, tuck pelvis, then bend left knee to lift foot off floor. Keeping knee bent, press straight back (as if aiming for 6 on a clock) with foot for 20 reps, then move foot diago-nally to the left (as if aiming for 8 on a clock) and press it back for 20 reps.

B. Straighten left leg. Lift leg, pressing straight back for 20 reps, then press diagonally back (aiming for 8 on a clock) for 20 reps. Return to starting position, and repeat same series of moves on opposite side.

Trainer tip: Be sure to lock your pelvis into a stable position before moving your leg. 

glute-toner

Kneeling Glute Toner

Kneel with knees hip-width apart, and hold the back of a chair; tighten abs, tuck pelvis. Slide left foot back, lift knee and toes off floor; press straight back with foot (knee bent) 20 reps. Keeping knee behind hip, pelvis tucked, turn out leg slightly (toe to 8 on clock); lift toes 20 reps. Rotate thigh out; press foot back 20 reps. Lift leg diagonally to side 20 reps. Switch legs; repeat series.

Trainer tip: Keep working leg behind supporting leg at all times.

 butt-pretzel

Pretzel

Sit with right knee bent directly in front of right hip and left knee bent behind left hip; place fingertips on either side of right knee (slightly wider than shoulders). Brace core muscles; lift left knee and foot off floor. Do 20 reps, touching floor with knee between reps. Keeping knee up, press knee back for 20 reps. Switch legs; repeat both moves.

Trainer tip: If lifting your knee is too challenging, just lift your foot. 

 pigeon-butt-stretch

Pigeon Stretch

From a kneeling position, bring bent right knee forward, laying outside of leg on mat, and slide left leg straight back. Keep hands on the floor, framing right knee. Slowly lower chest toward thigh as you gently roll your hips from side to side. Settle into a position that gives you your best stretch, and hold for 30 seconds. Repeat on the other side.

Trainer tip: Tight hips? Put a rolled-up towel beneath the hip on the same side as your front leg. 

 heel-slides

Heel slides: Part 1

From Health magazine
For hamstrings, butt, abs

Lie face-up with knees bent and right heel on a towel. Extend hands by sides, and reach left leg straight up from hip. Pressing down with your right heel, lift your hips and lower back a few inches off the floor.

 heel-slides-2

Heel slides: Part 2

Keeping hips raised, slide right foot out until knee is almost straight. Slide heel back to starting position. Do 10–12 reps, then switch sides and repeat.

Trainer tip: Take this exercise down a notch by placing both heels on towel, hip-width apart, then sliding legs in and out together.

 rear-strengthener

Dancer rear strengthener

For outer thighs, butt

Sit with knees bent to 90 degrees and soles of feet together; move bent right leg behind you. Rock forward, placing hands on either side of left knee and lifting right leg 1–2 inches off floor. Press right heel back, then return to bent-knee position, keeping leg lifted. Do 10–15 reps, then switch sides and repeat.

 sliding-side-lunges

Sliding side lunges

For inner thighs, hamstrings, butt

Stand on towel with right foot turned out to side; place left heel in front of arch of right foot. Keeping weight over left leg, bend left knee to 90 degrees and slide right leg out along the side-back diagonal. Straighten left knee, and slide right leg back to starting position. Do 12–15 reps, then switch sides and repeat.

clean-sweep-lunges

Clean sweep lunges: Part 1

For hamstrings, butt, thighs

Start with feet together and right foot on towel. Bend left knee to 90 degrees, and slide right leg back to a shallow lunge. Sweep right leg across the body behind you to the left, keeping toes on the floor.

clean-sweep-lunges-2

Clean sweep lunges: Part 2

Sweep leg right. Lift foot a few inches off floor, then lower it again and sweep back to center. Return to starting position. Do 12–15 reps, then switch sides and repeat.

Trainer tip: To add a challenge, hold a 5–8 pound dumbbell in each hand.



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