New Butt, No Embarrassment
Building a better behind doesn’t have to be mortifying. Our no-excuse routine can firm up your buttocks anywhere and anytime without a single machine or stair.
(Nutricise ) — Building the butt you've always wanted doesn't have to take some $1,000 machine you'll never afford or ever feel comfortable using in the gym. 'Treating your behind to an intense, muscle-toning, shape-building workout is something you can do in the privacy of wherever you decide to put it to the test,' says Heather Dillinger, national certification specialist for the Aerobic and Fitness Association of America and pro trainer for Gold's Gym in Alexandria, Virginia.
With this no-excuse routine, it's simple to target and firm up your buttocks at home, on the road or even in the office using a few easy-to-do body-weight exercises. Try these firming moves three times a week and the only bad thing you'll leave behind you will be, well, your old behind!
One-Legged Wall Squat
Stand about 18 inches away from a sturdy wall and turn your back to it. Gently lean backward until your back is flat on the wall, arms at your sides, hands flat on the wall for support. Take your right foot and tuck it behind your left ankle. You're now ready to begin.
Next, slowly slide down the wall until your left thigh is almost parallel to the floor. Hold this position for a second and then slide back to starting position. Perform as many repetitions as you can. Switch legs and repeat. Do 3 sets total before moving onto the next exercise.
Bed Leg Raise
Lie facedown on the edge of a bed so that your hips rest comfortably on the bed's edge, legs together, toes touching the floor. (If this position feels uncomfortable, try tucking a rolled-up towel underneath your hips.) Your stomach, chest and face should be lying comfortably on the mattress. Place your arms overhead and grip the sides of the bed.
Keeping your legs together, slowly lift them until they are even with the bed. Squeeze your butt muscles, and hold for 2 seconds. Now, slowly move your legs apart and hold for 1 second. Squeeze your legs back together and then slowly return to starting position. Repeat for 8 to 12 reps. Perform 3 sets total before moving onto the next exercise.
Wall Leg Press
Lie faceup on the floor and place your feet flat against a sturdy wall so that your knees are at 90-degree angles, arms at your sides, palms facing down. Slowly raise your butt several inches off the floor, tucking your pelvis as you go. Maintain this position for 2 to 4 seconds and then slowly lower back to the floor. Repeat for 8 to 12 reps. Perform 3 sets total.
