The Top 10 Butt Tips (of All Time!)
3 All-Time Favorite Butt MovesThe Bridge
The first time I saw a bridge, I thought it looked easy, but it ended up kicking my butt. Here's how to do it: Lie faceup on the floor, knees bent, hands at sides, abs engaged, and lift hips 4 to 6 inches. Lift hips 1 inch more while pressing into palms; hold for 3 seconds, then lower back to first lifted position. Do 15 times. Next, do the same move with right leg extended toward ceiling, squeezing through left glute. Do 20 to 30 small pulses; switch legs, repeat.Modified Warrior 3
I love this super-effective toner from Tamilee Webb, star of the Tight on Time DVD series. A. Stand with hands on hips, knees slightly bent. Hinge forward from the waist, bringing torso parallel to the floor while extending right leg behind you, foot flexed. B. Bring arms out to sides and slowly bend your left knee 4 inches, then straighten (don't lock knee). Do 10 to 12 times; switch sides.Side Squat
I used to loathe the squat because it's hard and, well, it hurts. But it's one of the best lower-body strengtheners, so I found a move that doesn't strain my knees and is still effective: the weighted lateral squat. To do it, stand with legs shoulder-width apart, with a 12- to 20-pound body bar on your shoulders. Squat down, taking a big step to the right with right foot. Hold for 5 counts, contracting glutes. Return to starting position, dragging your right foot back. Alternate sides for 20 reps.
Originally published in FITNESS magazine, February 2007.
What do you think of this story? Leave a Comment.