Your flat butt workout
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1Hip check
Works: butt, abs, hips
Lie faceup, knees bent, feet flat. Squeeze glutes and lift hips off floor for three counts, forming a straight line from shoulders to knees (as shown). Hold for two counts and lower to floor for four counts for one rep. Do 12 reps.
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2Power point
Works: butt, back, abs, hips
Start on hands and knees with back straight, wrists directly beneath shoulders. Take three counts to simultaneously extend left arm and right leg in line with body (as shown); hold for two counts. Switch sides; repeat for one rep. Do 12 reps.
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3Rear end reach
Works: butt, obliques, legs
Stand with feet hip-width apart. Step with right foot into a side lunge so right knee aligns over right foot and left leg is straight; as you lunge, twist torso and reach for right foot with left hand (as shown). Push off with right foot to return to standing. Repeat on left side for one rep. Do eight reps.
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4Kick butt
Works: butt, hamstrings
Start on hands and knees with back straight, wrists directly beneath shoulders. Squeeze glutes to lift right leg, and, keeping knee bent at a 90-degree angle, push sole of foot toward ceiling until hamstring is aligned with torso (as shown). Be careful not to arch your back. Return to start; switch sides and repeat for one rep. Do 12 reps.
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5Step master
Works: butt, legs
Stand facing a step, a 5- to 8-lb weight in each hand. Place right foot on step. In one fluid motion, press down on right heel and lift body until you are balancing on right leg with left knee lifted, thigh parallel to floor (as shown). Release knee and step back to floor with left foot, then with right foot. Repeat on opposite side for one rep. Do eight reps.
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6Take a bow
Works: butt, thighs
Stand with feet shoulder-width apart. Hold a 9-pound bar flush against your back, grasping it behind head with right hand and at the small of back with left hand. Keeping back straight, sink into heels, push hips back and slowly bend at hips until torso reaches a 45-degree angle (as shown). Contract glutes and shift hips forward to return to upright. Do eight reps.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
