Ultimate Butt Workout
Written by Administrator Sunday, 02 August 2009 00:29
HALF DEADLIFT: 20 REPS
A
Hold a dumbbell in each hand, palms facing thighs, and stand with feet hip-width apart. Slowly bend forward from your hips as you push your butt back, stopping when your torso is parallel to the ground.
Lift up 45 degrees (instead of all the way up). Immediately lower and repeat. B
LEANING LUNGE COMBO: 20 REPS
A
Hold a dumbbell in each hand at sides, palms facing body, and lunge forward with right leg, lowering left knee to the ground. Lean forward from the hips.
B
Straighten right leg and rise up as you raise left leg behind you, foot flexed. Lunge forward with your left leg on the next rep. Continue alternating sides with each rep.
CURTSY LUNGE LIFT: 20 REPS
A
Place hands on a wall (or other sturdy support) and stand 2 feet away from it, feet hip-width apart and arms extended in front of you. Step right foot back and to the left and lunge as you bend forward from the hips.
B
Straighten left leg as you raise right leg, knee bent, out to hip height. Return to lunge and repeat. Switch sides to complete set.
MOGUL: 20 Reps (Repeat Twice)
A
Hold a medicine ball in front of your chest and stand with feet wide, toes turned out slightly. Squat deeply.
B
Keeping upper body still, raise hips a few inches. Lower and repeat.
SINGLE LEG SQUAT PUSH: 20 Reps
A
Hug a medicine ball in front of your chest and balance on your right foot. Bend forward from the hips as you bend knees and raise left leg behind you, toes pointed.
B
Straighten right leg, keeping left leg raised. Bend knee and repeat; switch sides to complete set.
LEG EXTENSIONS: 20 Reps (Repeat Twice)
A
Lie facedown on a bench or step with lower legs off the edge, toes pointed and arms extended forward in a V, palms touching the ground. Lift your leg a few inches.
B
Bend left knee and lower it to the bench, then lift knee and straighten leg again. Repeat; switch sides to complete set.
