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The 15-Minute Bootylicious Butt Workout

Firm, lift, and de-dimple your behind in 15 minutes.

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Single Sky Bridge

What you'll need: A sturdy chair

Targets: Lower back, butt, and hamstrings

  • Lie faceup on floor with legs extended and heels resting on the seat of a chair, arms by sides, palms down.
  • Lift right leg straight over hip, foot flexed. Slowly lift hips off floor until body forms a straight line from left heel to left shoulder; lower.
  • Do 20 reps, keeping leg lifted, then lower butt to floor. Switch legs; repeat.

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Tree Twist

Targets: Hips, butt, and calves

  • Stand on tiptoes, feet together, a couple of feet behind chair, hands on top of chair back.
  • Keeping back flat, hinge forward slightly from waist and lift bent left knee to hip level in front of you, left foot by right knee.

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Step-Up, Kick-Back

Targets: Hips, butt, quads, hamstrings, and calves

  • Stand facing chair, feet hip-width apart, hands on hips.
  • Step onto seat with right foot and lift bent left knee to hip level in front of you.
  • Hinge forward slightly from waist and kick left leg behind you. Bring knee back to hip level as you straighten up.

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Squat Dip

Targets: Butt, quads, and hamstrings

  • Stand two feet from front of chair, facing away, feet hip-width apart, hands on hips.
  • Lift left leg and place top of left foot on seat behind you.
  • Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor; straighten right leg to stand.
  • Do 15 reps; switch legs and repeat.

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Sky Squat

Targets: Butt, quads, hamstrings, and calves

  • Stand with feet shoulder-width apart, arms by sides.
  • Squat slowly (count to 4 on the way down) until both knees are bent 90 degrees and raise straight arms to shoulder level in front of you.

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8229615471
jbspencer1234 wrote:

How many cal do you burn doing this?

4/1/2010 09:36:32 AM Report Abuse

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Fitness Magazine, April 2010
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