There’s still plenty of time to tone before breaking out the bikini! This summer, don’t hide under boxy board shorts. Trainer Andrea Partland tells us the secret to a Jessica Biel-inspired backside—hard work. Andrea recommends all kindsa cardio—running, rowing and walking on an incline. Here are six of her fave tush-tightening moves.
“I believe in working the glutes every day as long as you’re not sore from the day before,” says Andrea. Beginners can aim to do the series 3-4 times a week. Add an extra challenge by strapping on 5 lb. weights for the kickbacks and leg lifts.
SINGLE LEG STRETCH
Lie on your back, with your arms at your side and your palms flat on the ground. Bend your right knee and plant your right foot on the floor. Keep your left leg straight out in front of you and raise it off the floor about 2 inches. With your left leg hovering, raise your hips off of the ground. Slowly lower hips back to the start. Repeat 20 times. Switch sides and do 20 more reps.
Start with feet together and arms by your side. Take a step forward with your left leg. Bend both knees and sink down, until your right knee almost touches the ground. Slowly rise up. Do the same thing with your right foot. Repeat until you’ve done 20 on each side. Too easy? Try it with 5 lb. weights in your hands.
Get on your hands and knees, with your neck and spine in a straight line. Lift your right leg up and slowly push it back, straightening your knee. Bring your knee to your chest. Do 20 reps, and then switch legs.
STRAIGHT LEG LIFTS
Get on your hands and knees, with your neck and spine in a straight line. Extend your right leg behind you. Slowly lower it to the floor. Raise it back up, so it’s in line with your spine. Repeat 20 times and switch sides.
SIDE LEG LIFTS
Lie on your side with your legs on top of each other. Keep your torso propped up with your elbow. Slowly lift your top leg, without turning your hips. Do 20-40 reps. Repeat on the other side.
Stand with legs wider than hip-width. Hold an 8-10 lb. barbell behind your neck, parallel to the floor. Keep your back straight and bend your knees. Squat down until it’s like you’re sitting in a chair. Slowly come back up. Repeat 20 times.
POSTED ON 6/13/2008 11:40:00 AM