We all want a toned bottom. To get there we need to work that bottom even when it hurts. Here are three exercises to add into your routine today.
Plie
How to do it:
Stand with your feet just slightly wider than shoulder-width and your toes pointing out.
Bring your arms out straight in front of you and lower into a squat.
Come back up and repeat. Do not let your knees go past your toes yet go as low as you can.
Tuck your tailbone under and contract your glutes. (It is important to tuck your tailbone so make sure you are keeping proper form) Keep your torso tall. Do not let your knees go past your toes.
Do this for one minute. After about 30 seconds or so you can pulse at the bottom of the squat for 10 to 20 seconds.
Dumbbell Squats
How to do it:
Start with your feet shoulder-width apart dumbbells about 5 to 10 pounds by your thighs.
Squat down pretending you were going to sit in a chair, keeping your weight over your heels.
Squeeze your glutes as you return to the start position.
Do 15-20 reps.
Your knees should never pass before your toes. Keep the weight in the heels. Proper form is important as it will get you the results you want and keep you from getting injured.
Bonus Challenge: With no weights do the exercise but jump explosively, and land in the squat position.
Single Leg Squat
How to do it:
Stand with your feet together then position your right foot on top of a folded towel.
Shift your weight to your left leg, slide the towel out slowly to your right.
Return to the start position. Move in a slow and controlled manner.
Do this for 30 seconds, keep your elbows bent and fists together near your chin.
Your left knee should bend between 45 and 90 degrees.
After 30 seconds, switch legs and continue in 30 second intervals.