Web Toolbar by Wibiya

Bridget M.

is modding

 
 
 

GL PROFILES

More Friends = More Fun

 
 

GL
Tweets !

8 HOURS AGO First time runnners: This is how ya get prepped for your first race! http://t.co/Fj5hMpOn7r

11 HOURS AGO Which @5SOS guy ditched the group? http://t.co/ha18y5CgrB

12 HOURS AGO Don't deck the hall, deck your nails with 5 fab Christmas manis: http://t.co/lRl4FxZNXW

 

sponsored links

Cutie booty! 5 moves to tone that tush


Want the derriere of your dreams? Whether you’re looking to mix up an ab-heavy workout routine, warm up before sweat-heavy cardio or just want to feel confident in your swimsuit this summer, these five moves will get you there. Add them three times a week to a regular workout regimen and you will see results in about a month—but you’ll be feeling them far sooner!
 

Jump on it

Spread your feet a little wider than your shoulders and squat down on the ground. Hold the squat for a 5-count, than bounce on the balls of your feet, jumping as high as you can. As you jump, squeeze your glutes. Land softly back on your feet in the squat position. Hold for a 5-count, then repeat 5 times. Rest for 60 seconds, then repeat twice. To up the difficulty, hold weights (or full water bottles) in each hand.

 

Step up

Snag a bench, find a low wall or a sturdy chair that won’t slip out from under you. Stand in front of it, relaxed, then step up onto it with your left foot. Bring your right leg up behind you and bend your knee, drawing it forward and high. Slowly lower yourself back to the ground, drawing your right leg back and down, followed by your left leg. Keep your movements light and alternate legs for 30 reps. Rest for 60 seconds, then repeat.

 

Bridge the gap

Grab a few thick books or a sturdy box and lay down flat on your back, hands at your sides, with your knees bent and feet on top of the books/box. Alternatively, lay down perpendicular to a set of stairs, and elevate your feet on a step. Squeeze your bum and push your pelvis toward the ceiling. Hold for 5 seconds, then slowly release back to your starting position. Repeat 15 times, rest for 30 seconds, then repeat once.

 

Plank perfection

Hunker down in your plank position: Arms beneath your shoulders, weight resting on your forearms and the balls of your feet, straight behind you. Your back should be straight and neutral, not arched or rounded. Hold the plank position for 10 seconds, then raise your left leg straight up, using your glutes to lift it as high as possible and still maintain control. Slowly lower it back down. Repeat 10 times, hold the plank for 10 more seconds, then rest for 60 seconds. Repeat with the other leg.

 

Kick it

Get in to a kneeling push-up position, with your toes curled under for extra support. Lift your left knee up and to the side, then extend the leg in a carefully controlled side kick. Move slowly until you get the mechanics of the movement down—to get the full benefits (and a lifted-looking posterior), you need to kick to the side, not behind you. Repeat the kick 10 times, rest for 30 seconds, then switch to the other side.

 

LOVE THIS POST? YOU’LL HEART THESE TOO…

+ Stay trim and get yummy recipes with Get Fit Fast, our weekly health newsletter

+ Yup, you can get bikini abs before spring break. Try this workout

+ Is it anxiety or just stress? The deets you need to know

 

WIN BIG! Step into spring with style with our shoe-tacluar March giveaway.

MAJOR PLUS Get the latest from GL on Google+ and Instagram.

 

BY BRITTANY TAYLOR ON 3/18/2014 12:00:00 AM

POSTED IN , ,

< PREVIOUS   NEXT >   
comments powered by Disqus
 
You've never been more embarrassed than when you...


 
 

I need eight glasses of water a day to be healthy.

X

#CyborgMonday is here...

 

Burning for the latest

from the Lunar Chronicles? 

 

CLICK HERE for free excerpts, exclusive new content and insider secrets from the series.

 

+ Win a Sephora "Glamour Yourself" gift card!  

 
Posts From Our Friends

sponsored links