Sculpt a Beautiful Backside!
Boost your butt in just 4 moves that you can tailor to your fitness level.
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Feel like gravity has done a number on your butt? Here's some good news about your glutes: As the strongest, hardest-working muscles in the body, they are best equipped to fight back against age-related droop. These four targeted toners add a twist to tried-and-true butt-lifting exercises to squeeze every bit of sculpting power out of each movement. In just 1 month you'll slim your thighs and boost your derriere, giving you a sleek, shapely silhouette at any age.
What you need: A sturdy chair or wall for balance and a pair of 3- to 5-pound dumbbells.
How to do it: Do the routine 3 times a week on nonconsecutive days. For each exercise, do 2 sets of 10 reps (or 10 on each side, if appropriate). Rest 45 seconds in between sets. Begin with the Main Move. If it's too difficult, do the Make It Easier option. Not challenging enough? Try the suggestion to Make It Harder.
For quicker results: Do 3 sets and add 30 minutes of butt-targeting cardio like hill walking or stair-climbing before or after to blast fat.
Move # 1: Rear Reach
Begin by standing with back of chair or wall at arms' length, left leg bent to squeeze dumbbell behind knee. Keeping abs tight, hinge forward from hips, torso almost parallel to floor. Hold wall to help balance. Support your weight on right leg and press left heel up several inches toward ceiling, maintaining knee bend. Lower and repeat, pulsing heel up. Do all reps, then switch sides.
How to do it: Do the routine 3 times a week on nonconsecutive days. For each exercise, do 2 sets of 10 reps (or 10 on each side, if appropriate). Rest 45 seconds in between sets. Begin with the Main Move. If it's too difficult, do the Make It Easier option. Not challenging enough? Try the suggestion to Make It Harder.
For quicker results: Do 3 sets and add 30 minutes of butt-targeting cardio like hill walking or stair-climbing before or after to blast fat.
Move # 1: Rear Reach
Begin by standing with back of chair or wall at arms' length, left leg bent to squeeze dumbbell behind knee. Keeping abs tight, hinge forward from hips, torso almost parallel to floor. Hold wall to help balance. Support your weight on right leg and press left heel up several inches toward ceiling, maintaining knee bend. Lower and repeat, pulsing heel up. Do all reps, then switch sides.
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MSN Health & Fitness does not provide medical or any other health care advice, diagnosis or treatment.
