Buy all the expensive jeans you like, but if you really want a hot ass, you’ve got to activate your gluteal muscles, not your credit card. According to scientists, squatting, lunging and lifting your legs behind you are the most effective ways to perfect your rear view. So we asked exercise physiologist Amy Dixon to take those basic moves and make them even more challenging. Add these exercises to your workout twice a week and you’ll become a huge fan of making dramatic exits.
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Works core, glutes, hamstrings, quads and calves
Grab a pair of four- to seven-kilo dumbbells and stand with your feet together and your arms at your sides. Leading first with your left foot, lunge forward and lower your hips until both knees form 90-degree angles (A). With your right leg, pull yourself back to standing as you raise your left leg until your thigh is parallel to the floor (B). Balance on your right leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.
This looks great. thanks for the printer versions. can all workouts be printer-friendly?
I've been using your 20 minute Abs and 20 minute Toning workouts and they are awesome!! Can't wait to start using this one. Thanks for the great workout advise. :)
I would really like some advice! I'm not sure if I'm at the correct page.
I'm very overweight I'm 1.72cm and weigh 115kg, and started walking for the last month to see if I cant loose some weight. I would love to be able to do squads and lunges and stuff but I have trouble with my knees and ankles, strangely the walking at first affected my ankles but its much better now.
What other excercises can I do for my VERY BIG upper thighs to get them smaller that does not have such a big impact on my knees and ankles. It really hurts, even tried Aearobics and kick and jump thing but afterwards when everthing is cooled down I almost can't walk because everything is so sore!!!!
What shoud a girl do. PLEASE HELP!
Could you please look into giving us some excercises for the bigger women thats not quite there yet, because although I would love to do some of the excercises it's like by Body is just not co-operating, of is too weak, I just cant get the positions right, And I'm too shy to go to a gym yet with all the bulges!!!
These exercises really work the correct muscles!!
They are hard to do, but I can really feel my muscles and although they are sore, I feel great !!
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