Sculpt a Beautiful Backside
The expert: Tamilee Webb, creator of the Buns of Steel and Tight on Time workout DVD series, designed this routine.
Feel like gravity has done a number on your butt since you hit 40? Here's some good news about your glutes: As the strongest, hardest-working muscles in the body, they are best equipped to fight back against age-related droop. These 4 targeted toners add a twist to tried-and-true butt-lifting exercises to squeeze every bit of sculpting power out of each movement. In just 1 month you'll slim your thighs and boost your derriere, giving you a sleek, shapely silhouette at any age.
What you need: A sturdy chair or wall for balance and a pair of 3- to 5-pound dumbbells.
How to do it: Do the routine 3 times a week on nonconsecutive days. For each exercise, do 2 sets of 10 reps (or 10 on each side, if appropriate). Rest 45 seconds in between sets. Begin with the Main Move. If it's too difficult, do the Make It Easier option. Not challenging enough? Try the suggestion to Make It Harder.
For quicker results: Do 3 sets and add 30 minutes of butt-targeting cardio like hill walking or stair-climbing before or after to blast fat.
Begin by standing with back of chair or wall at arms' length, left leg bent to squeeze dumbbell behind knee. Keeping abs tight, hinge forward from hips, torso almost parallel to floor. Hold wall to help balance. Support your weight on right leg and press left heel up several inches toward ceiling, maintaining knee bend. Lower and repeat, pulsing heel up. Do all reps, then switch sides.
Make it harder: Add a one-legged squat. Bend standing knee a few inches, sitting back to keep knee over ankle. Straighten as you press left heel toward ceiling so each repetition is a squat and a press.
Make it easier: Do the move without the dumbbell.
Stand 3 feet from stair with a dumbbell in each hand. Step with left foot, placing it on stair and allowing right heel to lift off floor. Bend both knees and lower into a lunge, left leg bent, so knee is directly over ankle and right knee not quite touching floor. Shifting weight to left leg, push off right foot to stand, lifting foot and tapping it on stair. Step right leg back and repeat lunge. Do all reps, then switch sides.
Make it harder: As you lift onto left leg, extend right leg several inches back instead of tapping it on stair.
Make it easier: Do move on floor, without stair.
Lie on back with knees bent, feet flat on floor shoulder-width apart, and arms at sides. Press into heels, squeezing glutes as you lift hips for 2 counts, forming a diagonal line from shoulders to knees. Extend left leg straight out in line with torso for 2 counts, then bend and return foot to floor, holding another 2 counts. Lower hips; repeat lift, extending opposite leg.
Make it harder: Lift and lower hips with leg extended. Do all reps, then switch legs.
Make it easier: Don't extend leg. Simply hold lifted bridge position for 8 counts, then lower.
Stand with feet hip-width apart, holding a dumbbell with both hands. Take a big step to right with right foot, bending knee to lower into deep side lunge. As you step, release right hand back and reach weight across body with left hand, touching floor near right foot. Make sure not to arch back as you reach. Push off right foot, returning to start with weight in both hands, then bend knees to squat, as though sitting in an invisible chair. Stand and repeat on other side; that's 1 rep.
Make it harder: Hold squat for a count of 10.
Make it easier: Omit squat.
From Prevention.com
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