Sunday, 9 September 2012

15-Minutes to a Better Booty Workout!!

Extracted from Yahoo: The 15-Minutes to a Better Booty Workout!!

Donkey lifts
Works: Butt, thighs, abs
Start on all fours, then lower forearms onto floor with elbows aligned under shoulders and knees under hips. Place a small rolled-up towel behind left knee. Lift both knees, coming up onto balls of feet. Lift left foot off floor, bringing knee toward chest. Push left heel toward ceiling, knee bent, as shown. Hold one count and lower, keeping both knees off floor. Do 10 reps; on the final rep, do 20 small pulses with heel pushing up. Switch sides and repeat.

Works: Butt, obliques
A. Lie on right side with right elbow under shoulder, as shown, knees bent 90 degrees in front of body with legs stacked. Place left hand behind head and left elbow out to side. Draw left knee toward chest, bringing left elbow toward knee.
B. Extend left leg behind you, as shown, pointing toes and squeezing glutes. Do 15 reps; switch sides and repeat. 

Plié squats
Works: Butt, thighs, calves, shoulders
Stand in front of a sturdy chair or counter, feet about shoulder-distance apart with toes turned out. Place left arm on back of chair or counter and raise right arm above shoulder, keeping elbow close to ear. Rise up onto balls of both feet, keeping knees slightly bent. Bend knees about 90 degrees or as much as you can without letting knees go past toes. Straighten legs and repeat without lowering heels. Do 10 reps; switch sides and repeat. 

Total booty blasts
Works: Butt, thighs
A. Stand tall with feet slightly wider than shoulder-distance apart, toes turned out, and hands on hips. Bend knees, keeping kneecaps aligned between first and third toes.
B. Lower hands to floor while crossing right leg behind you, tapping toes on floor. Return to start, knees bent. Do 10 to 15 reps; switch sides and repeat. 

Butt sculptor
Works: Butt, thighs, back
Stand a few feet behind a sturdy chair or low counter, with legs externally rotated (turn thighs outward). Lean forward, placing forearms on back of chair or counter, arms crossed; rest head on top of arms. Keep back straight and both legs slightly bent. Lift left leg, knee bent 90 degrees, to left side at about hip-height, as shown; straighten left leg as you press through the heel. Bend knee and lower leg back to center. Do 10 to 15 reps; switch sides and repeat. 

Yoga booty
Works: Butt, thighs, core, arms, shoulders
A. Stand with feet hip-distance apart, arms at sides with palms facing in. Step left foot back into a lunge, bending both knees 90 degrees; keep right knee aligned over right ankle and left knee directly under hip.
B. Straighten right knee while reaching left leg behind you, as shown; at the same time, bring arms overhead, stretching past ears. Hold for one count, squeezing glutes; lower back to lunge. Do 10 to 15 reps; switch legs and repeat.

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