trainer Jennifer Cohen is hookin’ you up with five moves for a better
butt and leaner legs. Rock the entire circuit three times at least three
days a week, then hello, skinny jeans! Don’t forget the cardio...
1. Outer Thigh Lifts
Lay on your right side with your right arm extended out by your ear and
your head resting on your hand. Place your left hand on the floor for
balance. Make sure your spine is straight and your butt is tucked in, as
if you were standing. Flex your left foot and slowly lift it. Return to
start and repeat 10 times on both sides.
2. Inner Thigh Lifts
Start in the same position as the previous move. Cross your left leg over your right, so your left foot is
flat on the ground and your knee is bent. Raise your right leg as high
as you can. Slowly lower it back down, without it touching the ground. Repeat for 10 reps and then switch sides.
3. Hamstring Curl
Lay on your back, with your knees bent and your feet flat on the floor.
Place your arms straight by your sides and use them for balance
throughout the move. Keeping your abs tight, straighten your right knee,
so your leg is at a 45-degree angle to the ground. Slowly lower back to
start. Repeat for 10 reps and switch sides.
4. Glute Kickbacks
Start on your hands and knees. Make sure your spine is straight from top to bottom, and your butt isn’t sticking up. Balance on your hands and right leg and raise your left leg, keeping
your knee bent so it comes up to the same level as your butt. Repeat for
10 reps and then switch sides.
5. Back Kicks
Stand with your feet shoulder-width apart and hold on to a door frame or
tall countertop. Curl one of your legs back behind you and aim to kick
yourself in the butt (seriously!). When your heel is as high as you can
go, tighten your behind for one count. Repeat for 10 reps on each side.
BY GL ON 9/21/2011 10:00:00 AM
POSTED IN health, fitness