Some women are blessed with “junk in the trunk,” while others are less curvy. If you suffer from “pancake butt” syndrome, this workout is the answer. These moves are designed to lift and tone your backside to look even more fabulous in those skinny jeans.
Know Before You Got
Do a 10-minute warm up before your workout. Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs. If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0). Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.
It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be a lot easier.
-nothing! just you!
Circuit 1 – Do 3x Through
A) The “Side Splitter” – Lay on your right side on your mat with your legs stacked (your left leg should be on top of your right leg, which is on the ground). Bend both knees slightly. Place both hands on the ground in front of you to prop up your torso. With control, raise your left leg (keeping it parallel to the ground). Slowly lower your left leg to just above your right. Repeat 12x, and then switch sides and repeat 12x more with your right leg.
B) The “Windshield Wiper” – Begin in the same position as the “Side Splitter,” except your knees are not bent. With control, lift your left leg to get as close to perpendicular to the ground as possible. Slowly lower your left let to just above your right. Repeat 12x, and then switch sides and repeat 12x more with your right leg.
C) The “Lower Leg Lifter” – Begin in the same position as the “Windshield Wiper,” except bend your left knee to place your left foot on the ground in front of your right knee. It should look like your right leg is extended on the ground, and your left knee is bent over your right leg. With control, lift your right leg as high as you can off of the ground. Slowly lower your right leg to just above the ground. Repeat 12x, and then switch sides and repeat 12x more with your right leg.
Circuit 2 – Do 3x Through
D) The “Strained Sitter” – Begin by standing with your back against a wall. Slowly slide your back down the wall until your knees are bent at a 90 degree angle. It should look like you are sitting on an invisible chair. Hold this position for 30 seconds.
E) The “Jumping Bean” – Begin by standing on your mat. Lower down into a squat (butt out! chest out! back straight!). In an explosive motion, jump up in the air. As you land, lower into another squat. Repeat 12x.
F) The “Up ‘N Down” – Begin by lying on your back on your mat. Bend your knees so that your feet are resting on the floor. Rest your arms at your sides. With control, lift your hips as high off of the ground as possible. Only your feet and upper torso should be on the ground. Slowly lower your hips to just above the ground. Repeat 12x.
Circuit 3 – Do 2x Through
G) The “Leg Lifter” – Begin by sitting up on your mat with your legs together and extended in front of you. Rest both hands on the mat slightly behind you to support your torso. With control, lift your left leg slightly off of the ground and slightly pulse it up and down continuously for 30 seconds. Be careful not to let your leg touch the floor! Repeat for 30 seconds more with your right leg.
H) The “Kick Back” – Begin on all fours on your mat. Bend your elbows to rest on your forearms in front of you. Your knees should be on on your mat, bent at a 90 degree angle. With control, lift your left leg behind you, keeping your knee bent and your right foot facing the ceiling. Slowly unhinge your knee to fully extend you leg behind you. Slowly bend your knee again and lower your knee back down to the mat. Repeat 12x, and then switch legs and repeat 12x more with your right leg.
I) The “Speed Skater” – Begin by standing on your mat with your feet shoulder-width apart. Bend slightly forward at your waist and bend your knees into a squat. Take a wide step to the right with your right foot, and then drag your left foot to meet your right. Then take a wide step with your left foot to the left, and drag your right foot to meet your left. Repeat going side-to-side as fast as you can, nonstop for 1 minute.
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