Musely

Your Butt-Sculpting Workout

posted in Health & Fitness
02/01/2015
  • Lift It: Bend and Extend
Targets gluteus maximus and hamstrings
    Lift It: Bend and Extend
    Targets gluteus maximus and hamstrings
  • Targets gluteus maximus and hamstrings

    Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed.
    Pulse left leg 10 times (lift and lower by 1 inch).
    Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg.
    Hold leg lift for 5 counts. Switch sides; repeat.

  • Trim It: Fly Trap
Targets back; abs; obliques; glutei maximus, medius and minimus; and legs
    Trim It: Fly Trap
    Targets back; abs; obliques; glutei maximus, medius and minimus; and legs
  • Targets back; abs; obliques; glutei maximus, medius and minimus; and legs

    Stand with right hand on chair back for support.
    Hinge forward at hips, lifting left arm in front of you and left leg behind you (body parallel to floor).
    Side bend to left at waist, bringing left elbow to left hip and bending left knee. Extend. Do 10 reps.
    From elbow-to-hip curl position, do 20 pulses, lifting and lowering bent left leg by 1 inch. Hold final rep for 5 counts. Switch sides; repeat.

  • Trim It: Clamshell
Targets glutei maximus, medius, and minimus
    Trim It: Clamshell
    Targets glutei maximus, medius, and minimus
  • Targets glutei maximus, medius, and minimus

    Lie on right side and bend knees 45 degrees so they are in front of you; lift feet 12 inches off floor.
    With heels together, raise left knee so it points up (clamshell position); lower knee. Do 10 reps.
    Return to clamshell; keeping left knee raised, extend and then bend left leg 20 times. Return to clamshell, do 10 pulses (lift and lower left knee by 1 inch). Switch sides; repeat.

  • Cross Your Legs
Targets glutei maximus, medius, and minimus and hamstrings
    Cross Your Legs
    Targets glutei maximus, medius, and minimus and hamstrings
  • Targets glutei maximus, medius, and minimus and hamstrings

    Start on floor on all fours.
    Lift bent left knee to hip level so that it's pointing slightly out to side as hips stay even. (Tuck pelvis under so that your back is not overextended.) Do 20 pulses, lifting and lowering left leg 1 inch.
    Next, cross left knee behind right knee and then lift if out to left side at hip level. Do 10 reps.
    Do 20 pulses, foot flexed. Switch sides; repeat.

  • Swaying Bridge
Targets glutei maximus, medius, and minimus, and hamstrings
    Swaying Bridge
    Targets glutei maximus, medius, and minimus, and hamstrings
  • Targets glutei maximus, medius, and minimus, and hamstrings

    Lie faceup on floor with knees bent, feet flexed with heels on floor and arms by sides; step heels out so legs are slightly wider than shoulder-width.
    Lift hips so body forms a line from rib cage to knees (bra line stays on floor). Lower. Do 10 reps.
    With hips lifted, sway hips from left to right as you squeeze glutes. Do 20 reps, alternating sides.
    With hips lifted, do 20 pulses.

  • Door Hinge
Targets glutei maximus, medius, and minimus
    Door Hinge
    Targets glutei maximus, medius, and minimus
  • Targets glutei maximus, medius, and minimus

    Standing, bend at hips to rest right forearm on chair back, and squeeze a rolled-up towel behind left knee, foot flexed; place left hand on hip
    Tuck pelvis, lift left knee out to side; bring knee in toward chest and then behind you. Do 10 reps.
    With knee behind you, do 20 press-back pulses: Bring left leg toward right 1 inch, then back again. Switch sides; repeat.

  • Trim It: Second-Position Pulse
Targets glutei maximus, medius, and minimus, and legs
    Trim It: Second-Position Pulse
    Targets glutei maximus, medius, and minimus, and legs
  • Trim It: Second-Position Pulse
    Targets glutei maximus, medius, and minimus, and legs

    Stand with feet wide, toes turned out, left hand holding chair back for support, right hand on hip.
    Bend knees 90 degrees out to sides and, maintaining squat, open legs wider by pressing knees back 1 inch; then bring them back. Do 10 presses.
    Lift toes off floor in squat position; do 10 more presses.
    Finish with 10 presses on toes with heels lifted.

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