Look Better From Behind

Courtesy of Glamour Magazine

Five moves to guarantee a sexy exit every time you leave a room.

Trainers say women are often so focused on what’s in front of them in the mirror that they forget to tone their backside. Zuta Gilchriest, the guru behind the Rear Attitude class at Crunch gyms, created a plan for those forgotten parts. Do it three times a week in addition to your cardio and front body routine, and you’ll see results in about a month.

No. 1 – Squat With Explosive Run

For a sexy butt: Stand with feet together and step right foot out to side; lower into a squat (don’t let knees go past toes) with elbows bent and hands up by face, as shown. Push off right foot, return to standing and immediately do an explosive three-second run in place with high knees. That’s one rep. Do 20 reps; then switch sides for the second set.

No. 2 – Sea Turtle

For a va-va-voom back: Lie face down, arms overhead by ears, holding a three-to-five pound dumbbell in each hand, palms facing ground (in a pinch, use large water bottles). Lift chest and legs several inches off floor as you sweep arms out to sides and back to hips while you open legs in a V.
Keep a fluid motion, as if you were swimming. Do two sets of 12 reps.

No. 3 – Ballet Squat With Calf Raise

For sleek legs: Stand with heels together and toes turned out, arms by sides, palms out, holding five-pound weights; bend knees (like a plié). Straighten legs and lift onto toes as you sweep arms out and up overhead.
Remain up on toes as you lower arms out to sides at shoulder height; return to start position. Do two sets of 15 reps.

No. 4 – Standing Fly

For stunning shoulders: Stand with feet together, holding a five-pound dumbbell in each hand, knees soft. Bend forward slightly at the waist, extend arms toward ground, palms in. Lift hands out to sides, as shown, and up to shoulder height. Extend arms up overhead, then pause, sweep arms back out to sides and return to start, hands toward floor. Do two sets of 15 reps.

No. 5 – Back Kick Squat

For slim hips and thighs: Stand with feet hip width apart, hands in a prayer position on chest; bend knees and lower into a squat. As you rise up, lean forward, lift right leg back behind you as high as you can, keeping knee slightly bent and hips square, as shown. Lower leg and return to standing; switch sides and repeat. That’s one rep; do two sets of 20 reps.

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2 Responses to “Look Better From Behind”

  1. I considered, your this article must read of women.Because they want to get perfect butt and attractive figure.

  2. Locksmith Training says:

    These exercises work even better with a kettlebell or two! :-) Kettlebells are butt fat-eating machines!

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