Give Your Butt a Lift
This move combines resistance training, yoga, and stretching to
strengthen your entire body, especially your shoulders and butt. "Your
breathing should dictate the pace," says Amy Cheryl, who uses this
toner in her Flexxation class at Equinox Fitness Clubs (flexxation.com).
You'll
need
Not much: only two 2- to 3- pound dumbbells (find them at target.com).
-
Place the dumbbells on the
floor to the outside of each foot.
Exhale as you lunge back with left
foot so right knee is bent 90
degrees. Place hands on the floor
on either side of right foot. Inhale
and lower left knee to floor.
- Exhale and straighten right leg as you raise left leg behind you, foot flexed [A].
- Inhale as you return to the lunge position and pick up the weights. Keeping back knee on the floor, exhale as you lift your torso and raise your arms out to each side to shoulder height, palms facing floor and elbows slightly bent [B]. Inhale as you lower the weights to the floor, then repeat the entire sequence.
You'll
needNot much: only two 2- to 3- pound dumbbells (find them at target.com).
Workout details
Do 2 sets
of 8 reps
twice
a week.
Beginners,
do it without
the
weights.
Make it harder
Use
5-pound
dumbbells
and hold
each part of
the move
for two
breaths.
Rear lunge and raises which works legs, butt, shoulders, back, and core
-
Place the dumbbells on the
floor to the outside of each foot.
Exhale as you lunge back with left
foot so right knee is bent 90
degrees. Place hands on the floor
on either side of right foot. Inhale
and lower left knee to floor.
- Exhale and straighten right leg as you raise left leg behind you, foot flexed [A].
- Inhale as you return to the lunge position and pick up the weights. Keeping back knee on the floor, exhale as you lift your torso and raise your arms out to each side to shoulder height, palms facing floor and elbows slightly bent [B]. Inhale as you lower the weights to the floor, then repeat the entire sequence.
You'll
needNot much: only two 2- to 3- pound dumbbells (find them at target.com).
Workout details
Do 2 sets
of 8 reps
twice
a week.
Beginners,
do it without
the
weights.
Make it harder
Use
5-pound
dumbbells
and hold
each part of
the move
for two
breaths.
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