Fitness Friday

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*