If you’re trying to tighten up the extra padding around your butt and upper quads, you’re not alone. This area is a problematic spot for women, and there’s no single cure to change things overnight.
According to celebrity trainer Anna Kaiser, increasing the intensity of your cardio and strength-training program is a great start. Anna’s other piece of advice? “Put down the fork. No one needs to be eating five bowls of pasta a week and think that they’re going to get rid of saddlebags if they’re doing 500 leg raises. It’s just not going to happen.”
So stick to a healthy eating plan, add plenty of cardio to your workout routine, and try out these helpful exercises to help you feel more confident the next time you slip into something slinky.
If these beginner step-ups are too simple for you, consider an intermediate or advanced variation:
-Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
-Step up 20 times leading with the right foot, then the left, bringing both feet completely onto the bench.
-To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.
-Switch legs and start stepping with the left foot for 20 steps.
Side Lunge to Curtsy
If lunges are new to you, don’t add dumbbells to this exercise until you are comfortable with the leg positions:
-Holding a five- to 10-pound weight in your left hand, side lunge to the right bringing your left hand to your right foot. Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
-Push off gently with your right foot and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
-Repeat by stepping immediately into a side lunge from the curtsy.
-Once you have completed 15 reps, switch sides. Do three sets total.
Elbow Plank With Donkey Kick
Help lift that booty (and tone your core) with this elbow plank variation:
-Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don’t let the pelvis sag down or pop up.
-Lift left leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don’t let your pelvis twist.
-Press your left heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
-Lower the bent leg slightly, and repeat for a total of eight to 10 repetitions. Then switch sides.
-Do two sets on each leg.
Continues on next page(Page 2) >>