Blast Calories And Sculpt Your Rear With This Cardio Butt Workout
Time: 20 minutes
Good for: butt and lower-body toning
Instructions: Complete the prescribed reps for each move, then immediately continue to the next exercise. Rest for one minute between sets, completing the recommended number of sets each week.
Warm-Up Move 1: Straddle Leg Lift
How to: Start seated in a wide-leg straddle. Turn upper body to frame right knee with both hands, fingertips tented on floor. Pressing down with fingers, squeeze right leg, and lift it slowly off the ground. If this feels too challenging, try a smaller straddle or elevate butt on a yoga block, blanket, or towel. That’s one rep. Complete three on each side before moving on to the next exercise.
Warm Up Move 2: Combat Squat
Workout Move 1: Curtsy Lunge
Week 1: 4 sets of 15
Week 2: 4 sets of 20
Week 3: 5 sets of 15
Week 4: 5 sets of 20
Workout Move 2: Alternating Jump Lunge
How to: Start in a lunge position. Jump up and switch legs to land in a lunge on opposite side, keeping knees soft. Move arms for added momentum while switching legs. That’s one rep. Do the number of reps recommended below before moving on to the next exercise.
Week 1: 4 sets of 20 reps
Week 2: 4 sets of 25 reps
Week 3: 5 sets of 20 reps
Week 4: 5 sets of 25 reps
Workout Move 3: Knee-Ups
How to: Start lying on back with feet flexed and arms by sides. In one fluid motion, lift upper and lower body to bring knees into chest. Then, extend legs to hover off mat while lowering upper body until shoulder blades graze the floor. That’s one rep. Do the number of reps recommended below before moving on to the next exercise.
Week 1: 4 sets of 10 reps
Week 2: 4 sets of 15 reps
Week 3: 5 sets of 10 reps
Week 4: 5 sets of 15 reps
Workout Move 4: Candlestick Stretch Jump
How to: Start standing with knees and feet together at top of mat. Sit down onto mat, rolling backward until feet and hips extend up toward ceiling. Let arms extend over head. Roll forward, throwing arms forward to roll up to standing. Jump straight up in one fluid motion. That’s one rep. Do the number of reps recommended below, rest for one minute, then repeat the circuit, completing it a total of four to five times, depending on which week of the challenge you’re in.
Week 1: 4 sets of 8 reps
Week 2: 4 sets of 12 reps
Week 3: 5 sets of 8 reps
Week 4: 5 sets of 12 reps
This article was originally published on www.womenshealthmag.com