Beautiful behinds

Posted on May 15, 2011


Published on LOVESTYLE.COM

LOVESTYLE divas … in addition to our constant quest for a beautiful mind, should be a concerted effort to get us a beautiful behind. After all, we want to look great inside and out.

As a runner, I typically have a very weak behind which my physio never fails to remind me is the root of all my injuries. And from a pure vanity point of view, nothing looks better than a firm peach in a great pair of jeans.

So … I’ve been digging around and working out the best exercises to give me … and you … a beautiful behind. Five exercises, one minute each, every day. That’s all it takes:

1. Plie

• Stand with your feet slightly wider than shoulder-width apart, arms at sides, toes turned out

• Tuck your tailbone under and contract your glutes

• Lower your body into a plié squat as low as you can go without allowing your knees to creep past your toes

• Simultaneously raise your arms to shoulder height in front of your body, palms down. Hold for 2 seconds, then return to your starting position

• After 20 reps, pulse at the bottom for 20 seconds

2. Touchdown

• Stand with your feet shoulder-width apart, toes pointed forward

• Squat down until your knees are bent 90 degrees

• Step your left leg back into a deep reverse lunge, placing your right hand on the floor

• Raise your left hand out in front of you, palm facing out

• Return to your starting position and repeat, alternating sides

3. Explosive Lunge

• Lunge forward with your left leg until your knee is bent 90 degrees, directly over your ankle and your right knee is pointing towards the floor

• Jump up, pushing off the floor with both feet. Switch legs in midair, landing with your right foot forward in a lunge

• Continue, alternating sides

4. Single-Leg Squat with Towel

• Stand with your feet together, toes pointed forward, arms at sides with your right foot on top of a small folded towel

• Shifting your weight to the left leg, bend your left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as is comfortable for a count of four

• Slowly draw your right leg back to start for a count of 4 while straightening your left leg

• Repeat for 30 seconds; switch sides

5. Squat with Kick-Back

• Stand with your legs shoulder-width apart, arms at sides

• Sit back into a squat keeping your weight on your heels, then lift your right leg straight behind you, keeping your hips pointing forward while extending your arms

• Return to start and switch sides

Incorporate these into your routine … just five minutes per day and you’ll work all three of your bottom muscles … your gluteus maximus, medius and minimus. Bear in mind too that you may also need to step up your cardio to burn some extra calories otherwise that newly toned rear will remain insulated!

So LOVESTYLE divas, put in a small effort in exchange for great rewards and in no time we’ll be giving a cheer for your rear and you’ll enjoy making grand exits as much as you do grand entrances!

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