LOOK HOT FROM BEHIND

By Anonymous -
Do these five serious shapers for your best butt ever.
ON YOUR MARK – Targets shoulders, arms, abs and butt
  • Start on all fours, hands under shoulders and back flat
  • Step left foot forward on floor by left hand, left knee bent 90 degrees
  • Extend your left leg behind you, raising it as high as you can, pointing toes
  • Quickly return left foot to floor by left hand
  • Do 15 to 30 reps, switch sides and repeat
  • Do 2 Sets

SADDLEBAG TRIMMER – Targets abs, butt, inner and outer thighs
  • Start on all fours, then lower right hip to floor so that hips, knees and ankles are staked
    • Bring left knee into chest as you bend elbows to lower chest toward floor
    • Straighten left arm as you extend left leg behind you
  • Do 15-30 reps, switch sides and repeat. 
  • Do 2 sets

LUNGE LEG LIFT –Targets abs, butt, hamstrings and quads
  • Stand with feet shoulder width apart, then lunge back with left leg, raising arms in front of you shoulder height
  • Stand up on right leg, knee slightly bent, and lift left knee to hip height in front of you
  • Extend left leg behind you as you hinge forward at hips and bring hands to hips
  • Return to knee-lift position with arms at shoulder height, then step back to lunge position to complete one rep
  • Do 15-30 reps, switch sides and repeat.
  • Do 2 sets

WALL KICK- Targets abs, butt and inner thighs
  • Stand facing a wall, feet shoulder width apart, knees slightly bent and place hands on wall at shoulder height.  Make it harder by maintaining this position without the wall
  • Hinge forward at hips and raise left leg behind you to hip level, bending knee so that heel nears butt
  • Bring knee into chest then extend leg directly behind you.  Return knee to chest and repeat
  • Do 15-30 reps, switch sides and repeat
  • Do 2 sets

TABLETOP ON TOES – Targets shoulders, arms, abs, butt, quads and calves
  • Sit on floor with knees bent, feet flat.  Lean torso back slightly and place palms on floor under shoulder
    • Lift hips off floor so that body forms a tabletop position with torso parallel to floor, raise heels off the floor.  Make it easier by keeping feel flat
    • Reach right arm toward ceiling
  • Return right hand to floor, switch arms and repeat
  • Do 2 sets of 15-30 reps, alternating sides

FITNESS MAGAZINE OCTOBER 2011

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