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Tone your butt!

June 19, 2013 - By Karine Larose, M.Sc.

Temps de lecture 2 minutes

Here are the best exercises to build beautiful buttocks for your swimsuit, jeans, and shorts this summer! For a complete workout, combine these exercises with your current exercise program!

Perform all of the following exercises in a circuit, without taking any pauses. When all 5 exercises are completed, take a 1- to 2-minute pause, and then repeat the circuit twice.

Once you get to the third circuit, you should feel some muscular fatigue. This is a sign that the work you are putting in is effective and will generate results. If this is not the case, add weights, or increase the poundage of your current weights.

Exercise 1 :

Sumo squat: Weights in hands, standing with the feet twice as wide as the hips, turned out to a 45o angle, bend the knees to 90o. Then straighten the legs completely without locking the knees. Repeat for 15 reps.

T_J23_a T_J23_b

Exercise 2 :

Step up: Weights in hands, place one foot on the step and fully extend the supporting leg without locking the knee. Return to the starting position. Repeat on the other side. Alternate legs for each rep for a total of 20 repetitions (10 with the right leg and 10 with the left leg).

 T_J22_a T_J22_b

Exercise 3 :

Hip raise + leg Extension: Heels resting on the ball and hips unsupported, perform a leg extension and return to the starting position with the hips off the floor. Repeat for 15 reps.

T_J33_aT_J33_b

Exercise 4 :

Half squat jump + twist: Facing the side, bend the knees slightly and perform a half turn jump (explosive extension) landing facing the other side. Do not pause between jumps. Repeat 10 times. Avoid this exercise if you have back problems.

T_J42_a T_J42_b

Exercise 5 :

Side lunges: Step sideways, bending the knee to a 90o angle. Return to the starting position. Repeat on the other side. Alternate legs for each rep for a total of 20 repetitions (10 with the right leg and 10 with the left leg).

T_J20_ac T_J20_b

 

Par Karine Larose

Tone your butt! is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2013

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