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Moves to an Amazing, Toned Tush_ Flash
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5/25/13 3 Moves to an Amazing, Toned Tush: Flash: Self.com
www.self.com/blogs/flash/2012/10/3-moves-to-a-toned-tush.html?printable=true 1/2
oct 24
FITNESS
BY SELF STAFFERS
3 Moves to an Amazing, Toned Tush
We're pumped to present our favorite story of the week from our BFFs at FitSugar!
If you're trying to really redefine your bottom's shape, then you've got to work the deep glutes. These three exercises
are all performed on the ground, and they're ideal for targeting the muscles you need to give your butt that lifted
look.
Side Kick
Megan Wolfe Photography at J+K Fitness Studio
This side-kick exercise looks like an old-school move, but this exercise targets muscles that give your butt that help
to give it that lifted look:
Start on all fours with hands underneath your shoulders and knees under your hips. Keeping the knee bent 90
degrees, lift the right leg until it is parallel to the floor.
Keep the right thigh still as you straighten your right knee, kicking your leg out to the side. Don't let the leg lower
as you kick it.
Bend the right knee back to 90 degrees, and then lower the leg. This completes one rep.
Do three sets of 20 reps per side.
All Fours
Pop Physique in San Francisco, CA
5/25/13 3 Moves to an Amazing, Toned Tush: Flash: Self.com
www.self.com/blogs/flash/2012/10/3-moves-to-a-toned-tush.html?printable=true 2/2
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This barre-inspired move looks simple enough, but it really gives your booty a surprisingly tough workout:
Start on all fours with knees placed directly under the hips and elbows below the shoulders; legs should be
touching. Round the back up toward the ceiling and pull abs away from the floor.
From there, lift one leg from the ground, keeping it at a 90-degree angle, and point toes up at the ceiling. Make
tiny pulses upward for 15-20 repetitions.
For more of a challenge, flex the lifted foot, and pulse up with the energy in your heel for 15-20 more reps.
Superman Booty Lift
Jenny Sugar
For a challenging variation on your standard Superman, the added power of this booty lift is all worth the extra effort:
Lie on your belly and hold an exercise ball between your feet. Engage your abs and extend your arms straight out
in front of you.
As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then
slowly release your body back to the floor.
Repeat for a total of 10 lifts.
More from FitSugar:
Thigh Burner: Sit in Chair, Minus the Barre
Essential Strength-Training Moves For Runners
20 Simple Ways to Get Better Sleep Tonight
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butt, fitsugar, workout
Find this article at:
http://www.self.com/blogs/flash/2012/10/3-moves-to-a-toned-tush.html