Survive Bathing Suit Season With These 5 Booty Toning Moves
There's no two-ways about it: Lea Michele has a thing for taking tropical vacations. She also has a thing for fitness, made clear by her fabulous photos from her global, sunny escapades. The Glee star took to Instagram over the weekend to post a bootytastic photo from her trip to Hawaii, and we have absolutely no problem admitting our eyes are focused solely on her, ahem, assets.
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Want to get your rear in gear like Lea for bikini season? We can't blame you. We caught up with Heidi Jones, head coach at Brick New York for her 5 booty boosting moves to look even better in that swimsuit.
1. Walking Lunge
Instructions: Stand with feet shoulder-width apart and hands on hips. Then, step forward with one leg and descent until rear knee nearly touches the floor.
Torso should remain upright with a tight core. Front knee should be over the foot, but not past the toes.
Drive through the heel of front foot and extend both knees to stand up, and then repeat on the other leg.
The lowdown: Walking lunges are great for your backside. It’s a dynamic stretch, in addition to resistance training as you move your body weight up and down. When you lunge, the hip extension that occurs fires your glute muscles. In addition, you are working on stability through your legs, hips and ankles.
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2. Single Leg Glute Bridge
Instructions: Lie on back with arms at your sides, palms down. Knees are bent and feet are on the floor. Lift hips up toward the ceiling and extend one leg out with toe pointing towards the ceiling. Keep thighs parallel to the floor. Hold for 5 seconds.
Place foot back on the floor and lower hips; Repeat on the other side.
The lowdown: The reasoning on why this tones your butt will be felt immediately when you raise your leg. You are specifically toning the glute muscles and the hamstrings.
3. Single Leg Romanian Deadlifts
Instructions: Stand up tall with a dumbbell or kettlebell in left hand. With a slight bend in right knee, kick left leg back and slowly lean forward until torso is parallel to the floor. All of your weight should be in your standing foot, which sends the muscle contractions to your left hamstring and butt cheek.
Hold the stretch for one second and then stand up through right heel into a full upright standing position. Do 10 repetitions on one side, and then switch the weight and the standing leg to the other side.
The lowdown: Make sure you're choosing a safe weight that is appropriate for your strength level. Not sure how much to take on? Talk to a trainer at your gym -- it's much better to be safe than sorry.
4. Goblet Squats
Instructions: Stand upright with feet shoulder-width apart and hold a dumbbell or kettle bell with both hands so that it is in line with collarbone. Keep it at this height through the movement. With an upright torso and open chest, contract abs and slowly send hips back as the knees bend. Keep knees over feet by sending weight to the back of shoes and outside of feet. Descend until hip crease is below knee crease. Then, slowly stand up through heels to continue to fire the glutes.
The lowdown: This move fires your glute muscles and also works your shoulders, biceps, and triceps by holding onto the dumbbell or kettle bell.
Instructions: Lie facedown on stomach with arms extended forward in a straight line from shoulders. Biceps should be near your ears and legs are extended straight back from the hips. Keeping arms and legs straight, but not locked, simultaneously lift arms and thighs up towards the ceiling to form an elongated "U" shape with your body. The back will arch and the arms and legs will lift several inches off of the floor.
Hold for 3 to 5 seconds, then lower back down
The lowdown: The superman is a great way to strengthen those hard-to-target back muscles.
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