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Get a Better Butt in 20 Minutes

  • Jay Sullivan

    Brazilian Butt Sculpter

    What you'll need: A pair of 3- to 5-pound dumbbells and a stability ball.


    Targets: Shoulders, triceps, abs, glutes, legs

    • Lie facedown on ball with palms on floor, abs engaged, back flat, legs extended 3 feet apart and toes on floor.
    • Squeeze glutes to lift legs as high as you can.
    • Hold up for 1 count, then bring feet together.
    • Separate legs; lower. Do 15 reps.
     
  • Jay Sullivan

    Ball Run

    Targets: Biceps, glutes, abs, quads

    • Sit on ball with back straight, abs engaged, feet on floor and a dumbbell in each hand, elbows bent, palms in.
    • Keeping upper body still and right knee bent, lift right foot 6 inches while swinging left arm forward and right arm back (as if running).
    • Return to start. Switch sides; repeat. Do 20 reps, alternating sides.
  • Jay Sullivan

    Crossover Squat

    Targets: Obliques, glutes, legs


    a. Stand with feet shoulder-width apart, abs engaged, hands behind head, elbows out. Squat.

     
  • Jay Sullivan

    Curtsy Lunge/Lateral Raise

    Targets: Shoulders, abs, obliques, hips, glutes, legs

    a. Stand with feet hip-width apart, a dumbbell in right hand, right arm by side, left hand on hip. Lunge left leg back behind right leg.

  • Jay Sullivan

    Glute Swoop

    Targets: Abs, glutes, legs

    • Stand with feet hip-width apart, knees slightly bent, arms extended in front of you at shoulder level.
    • Keeping back flat and abs engaged, hinge forward from hips and slide right leg back, toes pointed out.
    • Lift right leg as high as you can.
    • Curl right foot toward butt; release.
    • Return to start. Do 15 reps. Switch legs; repeat.
    • Originally published in FITNESS magazine, November/December 2008.

     
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