Whether or not you’re a Pilates or yoga10 Things Everyone Has Thought About at Least Once During Yoga. Read more ... » lover or you’re new to working out in this way, you’re going to love Chalene Johnson’s newest fitness program: PiYo. Using yoga and Pilates-inspired moves, Chalene has created a program that will not just help you lose weightShakeology Clinical Study. Read more ... », but will also help improve your flexibility and resistance to injury. And…while doing it, you’ll also get to sculpt and tone your buns. In fact, PiYo10 Things Everyone Has Thought About at Least Once During Yoga. Read more ... » Buns is devoted to your quadriceps, hamstrings, and booty!
Strong butt muscles, or glutes, are important for a bunch of reasons. They’re part of a group of muscles commonly referred to as your core6 Moves for a Six-Pack, An Isometric Core Workout from Tony Horton. Read more ... ». Like your absHow to get rid of your muffin top. Read more ... », they support and protect the rest of your body, particularly your back. Having a strong butt can go a long way toward elevating back pain.
They’re also lumped in with a group of muscles called your posterior chain, a fancy term for the muscles on your backside, including the spinal erectors, hamstrings, and glutes. People tend to focus on front muscles like pecs, abs, and quads, which create an imbalance that can lead to injury and general discomfort. Keeping your glutes and the rest of the chain strong can help with all kinds of issues—including back pain (again) and, believe it or not, your knees. It can also improve performance.
But, more important than any of these things, a strong butt is crucial if you want to properly rock a pair of jeans! PiYo can help you get there. But, since it’s exclusive to Team BeachbodyHybrid Success with 21 Day Fix and Les Mills. Read more ... »® for now, pick up a copy through your Coach. And, while you’re waiting for it to arrive, do these 5 moves in order and repeat sequence 3 times for a tighter, sexier butt.
Stand with your feet parallel and 4″–5″ apart. Keep your chest lifted, abs engaged, and your weight in your heels. Bend both knees, lowering your glutes as low as you can and then extend your knees, standing ¾ of the way up. Bend knees again deeply and repeat. If you feel like you’re going to fall backwards, you’re doing it correctly.
Workout: Do 10 Narrow Squats. Go down and pulse for three and stand ¾ of the way up.
Note: If you have knee issues, don’t go as deep.
For this wider squat, stand with your feet wider than your shoulders, and externally rotate your feet. Bend both knees, keeping your tailbone and abs tucked in, making sure to not let your knees go out over your toes. Drive both heels into the ground, engaging your inner thighs, and squeeze your glutes and hamstrings to come ¾ of the way back to standing.
Workout: Do 10 Sumo Squats. Go down and pulse for three and stand ¾ of the way up.
Begin with feet in a hip-width, parallel position. Step back with your left leg, keeping both feet and hips facing front. Bend both knees deeply with your hands in front of you, letting back leg hover just off of the ground. Keep the chest up and abs pulled in. Pulse three times and return to standing. Repeat.
Workout: Do 10 Pulsing Lunges. Repeat with the right leg.
Note: If this bothers your knee, still take a wide step, but don’t lunge so deeply.
This move is similar to one you’d make on the lanes. Begin with feet in a hip-width, parallel position. Keeping your weight on your right foot, step your left foot behind your right, crossing it behind your right leg. Bend both knees, keeping chest lifted and abs pulled in, until front thigh is parallel to the floor. Pulse three times, then return to the starting position and tap your foot on the ground.
Workout: Do 10 Bowlers. Repeat with the right leg.
Place a folded up towel or yoga mat10 Things Everyone Has Thought About at Least Once During Yoga. Read more ... » on the ground to protect your knees. Come on to all fours, hands directly under the shoulders, and knees under the hips. Engage your abs, keep your hips level, and extend your left leg behind you, straight and parallel to the floor. Next, bring the leg to the side, perpendicular to your body, again straight and parallel to the floor. Return the leg behind you and repeat. Make sure to keep your core tight the whole time—only your leg should move.
Workout: Do 10 Leg Lifts. Repeat with the right leg.
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