10 Bodyweight Moves For A Toned Tush by abc 🌞 def - Musely
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10 Bodyweight Moves For A Toned Tush

posted in Health & Fitness
08/19/2015
  • Wide Squat
Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. If you don't have dumbbells, keep your hands clasped in front of your chest as shown. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
    Wide Squat
    Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. If you don't have dumbbells, keep your hands clasped in front of your chest as shown. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
  • Gate Swings
Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
    Gate Swings
    Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
  • Split Lunge Jumps
Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
Jump your feet back together to complete one rep.
    Split Lunge Jumps
    Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
    Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
    Jump your feet back together to complete one rep.
  • Alternating Curtsy Lunge
Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Return to standing, and switch sides.
This completes one rep.
    Alternating Curtsy Lunge
    Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Return to standing, and switch sides.
    This completes one rep.
  • Leg Balance Warrior 3
Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
Lean your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as ur torso and leg come parallel to the floor. Keep ur left knee slightly bent.
    Leg Balance Warrior 3
    Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
    Lean your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as ur torso and leg come parallel to the floor. Keep ur left knee slightly bent.
  • Single-Leg Bridge
Lie on your back, with the knees bent, and place your hands on the floor for stability. Extend the left leg out.
Pressing your right heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor. This completes one rep.
    Single-Leg Bridge
    Lie on your back, with the knees bent, and place your hands on the floor for stability. Extend the left leg out.
    Pressing your right heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
    Slowly lower your body to the floor. This completes one rep.
  • Superman
Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
With your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with ur body ur back arces
    Superman
    Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
    With your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with ur body ur back arces
  • Advanced Bridge Tabletop
Sit on the mat with your fingers facing away from you, with about 12 inches between your butt and your heels.
Press through your glutes as you lift your butt off the floor, coming into a tabletop position.
This completes one rep.
    Advanced Bridge Tabletop
    Sit on the mat with your fingers facing away from you, with about 12 inches between your butt and your heels.
    Press through your glutes as you lift your butt off the floor, coming into a tabletop position.
    This completes one rep.

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