We’re moving past the New Year to a new…rear with this sculpting, trimming, and lifting routine. I designed this workout to specifically target your glutes at every angle.
Anatomically speaking, when the head of your femur (thigh bone) connects with your pelvis at the acetabulum, it forms the hip joint, which is a ball-and-socket joint. So the most effective way to train your rear is to attack it from 360 degrees. Best of all? You only need 5 minutes to blast that booty from every angle.
• Perform as many repetitions as possible of each move
• Do not rest between exercises
• Rest 60 seconds between circuits
• Perform 1 to 3 circuits total
1. Rockin' Horse: Begin in a traditional lunge position with right foot approximately three feet behind left foot with hands on hips. Be sure weight is equally distributed between both feet. In one explosive motion, shift weight onto left foot and lift back foot off the ground. Quickly jump back onto right foot. Continue jumping from front foot to back as fast as possible while remaining low in a lunge position. After 30 seconds, switch legs and repeat with right foot in front for 30 seconds.
Coach’s tip: To maintain proper form, stand up straight and keep chin parallel to the ground.
RELATED: For an even more bangin' behind, learn five moves to lift and tone your butt.
2. Karate Kick-Outs: Begin in a traditional lunge position (see above). Drop hips as low as possible into a deep lunge. At the bottom, shift weight onto back leg while rising from lunge position, kicking front with left leg. After 30 seconds, switch stance and kick right foot for 30 seconds.
Coach’s tip: To protect spine, pretend shoulder blades are squeezing a lemon hard enough to produce juice.
3. Plank-a-Lifts: Begin in a traditional pushup position with palms on the floor and shoulders aligned directly over elbows, maintaining a straight line from shoulders to toes. Lift right foot off the floor and draw right knee directly under navel. Then raise right knee to the side as high as possible until it is parallel to the floor. Repeat for 30 seconds, then perform move with left leg for 30 seconds.
Coach’s tip: Keep the 3 Hs in mind: head, hips, and heels. Keeping these three body parts aligned throughout the entire movement will keep you in proper form.
RELATED: Customize your workout by adding in some of the 20 best butt exercises of all time.
4. Forward Merry-Go-Rounds: Begin in a traditional pushup position (see above). Lift right foot off the floor and draw right knee directly under navel before raising it as high as possible until parallel to the floor. Draw large forward circles with right knee, keeping it bent throughout the entire movement. Be sure to circle knee above hip every time you reach the top of the circle. Repeat for 30 seconds, then perform move with left leg for 30 seconds.
Coach’s tip: To keep elbows from bending, contract abdominal region. This will help stabilize your body.
5. Backward Merry-Go-Rounds: Repeat the move, this time circling each leg in the opposite direction for 30 seconds on each side.
Coach’s tip: Keep both eyes and chin focused toward the floor to prevent neck strain.
Learn moves like this and many more with Jay Cardiello's 20-Minute and Equipment-Free Workout System at www.jcorebody.com.