From Andrea Metcalf - Bottom line best but busters
Jul-06-2011

The best but and leg exercises that will make you summer short "fit"
Summertime in Chicago, means short shorts and summer dresses. That translates into lots of legs and bottom line sculpting on the workout schedule. To have a back side like Beyonce and legs like Katy Perry, try these quick four exercises three times a week in addition to your normal workouts.

Heat Sweep
Start in a reverse plank position. Lift hips and one leg toward sky. Sweep the leg across to the body and then out to the side. Perform 30 repetitions then switch sides
Bonus challenge: Bent the elbows and dip each leg swing.

Bottom Booster
Step up on a bench and lift knee. Hold balance and kick knee out forward. Step down and then step back into a lunge. Hold the back lunge 2-3 counts and balance then step back up and repeat. Perform 15 repetitions then switch sides.
Bonus challenge: On the lunge after step up, lift the back leg and reach forward toward the bench with your hand.

Bridge Blast
Start with feet on a ball and hands at your side. Lift your hips and then roll the ball away until legs are extended. Next, roll the ball back and when the knees are bent push your hips up. A three count triple blast: out, in, up! Perform 30 repetitions.
Bonus challenge: Lift one foot off the ball on the hip push up alternating sides.

Side Wave
Start in a side plank with knee bent and weight in elbow. Lift top leg and swing to the front. Then lift 2-3 inches and lower and swing behind the body. Hold there and add a 2-3 inch lift. Perform 30 repetitions on each side and repeat on the other side.

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Posted by Ken at 6:49 PM - Link to this entry  |  Share this entry  |  Print