The best exercises for a booty-licious, J LO style, kickin’, tight a$$:
Bent-Knee Deadlift
- Stand with feet shoulder-width apart, holding a 5-pound dumbbell in each hand at inner thighs.
- Bend knees 30 degrees, coming into a shallow squat.
- Keep your back straight as you bend forward from the hips, lowering weights toward the floor.
- Squeeze your glutes and slowly stand.
- Complete 3 sets of 15.
Single-Leg Bridge
- Lie on floor and place your feet hip-width apart on a couch or bench, knees bent 70 to 90 degrees.
- Extend left leg, pointing toes.
- Press into your right foot and lift hips toward the ceiling.
- Complete 3 sets of 15 reps, then repeat on opposite side.
Lateral Step Extension
- Stand with your right side facing a step bench, holding a 5-pound dumbbell in each hand in front of your thighs.
- Step up sideways onto the bench with your right foot, then lift your left leg 45 degrees to the side, toes pointed.
- Hold for 3 counts.
- Step down and repeat for a total of 15 reps.
- Switch sides.
- Do 3 sets.
Balancing Deadlift
- Stand with feet shoulder-width apart, knees bent about 30 degrees.
- Holding a 5-pound dumbbell in left hand, extend right leg back and lower weight toward floor.
- As you stand, kick right leg forward to hip height.
- Lower to start and repeat.
- Complete 3 sets of 15 reps on each side.
Walking at a steep incline on the treadmill.
Good ‘ole fashioned front and reverse lunges.
Remember, it’s impossible to spot reduce fat from one area, but it is possible to strengthen and isolate a muscle. Strong muscles also promote a better shape than fat…and don’t we all want a shapely backside?
*pictures courtesy of Fitness Magazine*
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