Defy Gravity: Your Butt-Sculpting Workout Plan

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Fly Trap

Trim It: Fly Trap

Targets back; abs; obliques; glutei maximus, medius and minimus; and legs

Stand with right hand on chair back for support.
Hinge forward at hips, lifting left arm in front of you and left leg behind you (body parallel to floor).
Side bend to left at waist, bringing left elbow to left hip and bending left knee. Extend. Do 10 reps.
From elbow-to-hip curl position, do 20 pulses, lifting and lowering bent left leg by 1 inch. Hold final rep for 5 counts. Switch sides; repeat.

Originally published in FITNESS magazine, February 2012.

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dwilliams4812 wrote:

These exercises are tough if you are not already in decent shape, and that should be noted, but if you are they are very beneficial! Take one at a time until you can handle them all.

3/7/2013 12:10:01 PM Report Abuse

anonymous wrote:

These exercises are very good & they do work, thus if You have NOT done any of them< I would recommend to learn one or two a day or more days, You'll accomplish them, and will be amazed of the results, no matter what age or lbs. You are at. I'm 70+, have always exercise, it works and helps in every which way, believe me. Dr.'s can not believe my age and it's al due to exercise. Blessings!

6/30/2012 02:36:10 PM Report Abuse

tnharrah wrote:

I love the work out plan. But I wonder how I may be able to add these videos to my Ipad? I can use some help. Anyone? thank you so much. TJ

2/26/2012 10:40:29 PM Report Abuse

higherlife247 wrote:

good way to climb the ladder of success when sculpting the butt; easy does it, master one step at a time and the process will have been worth the discipline and pain, i am 206lbs and i did all of them.

2/7/2012 04:00:27 PM Report Abuse

amyodhner wrote:

These exercises are absurd. People are guaranteed to injure themselves. Do squats, lunges, and maybe the first exercise (curl and lift) and you'll be fine.

2/2/2012 10:28:04 AM Report Abuse

valefotitos wrote:

It was impossible, very frustrating. I know I'm not really fit, but I do excercise and this was too much.

1/21/2012 05:43:54 PM Report Abuse