Pellau Magazine: Ladies!! Want a Butt That Defies Gravity?

Ladies!! Want a Butt That Defies Gravity?

3:00 PM | Posted by Pellau | Edit Post

With just a few weeks to lose that Christmas weight and tone back up your body, this work -out is sure to get you in shape!
Firm your tush and legs as you torch calories with this dynamic routine-inspired by some of the fittest women around!!

Plank with Leg Lift

Start at the top of a pushup, then bend your elbows to lower yourself and shift your weight onto your forearms; your body should form a straight line. Brace your abs and glutes. Your hips should always stay parallel to the floor, even when you're raising a leg.
Lift one foot three inches, foot flexed. Hold for a few seconds, then lower and repeat on the other side. Continue alternating. Work up to holding for one minute.

PERFORMANCE PERK: Yes, this is a great tummy toner, but it also helps activate your glutes. Learning to turn on those muscles is just as essential for athletes (to help prevent knee injuries) as it is for women who spend most of their time sitting behind a desk.

Inverted Hamstring

Stand with your knees slightly bent (a). Raise your right foot slightly off the floor. Without changing the angle of your left knee, bend from your hips and lower your torso as far forward as you comfortably can. As you bend over, raise your arms straight out to your sides until they're in line with your torso, palms facing down. Your right leg should stay in line with your body as you lower your torso (b). Return to start. That's one rep. Do 10, then switch sides and repeat.

Box Squat

Stand with your back facing a knee-high box or bench about a foot behind you and hold a pair of light dumbbells at your sides.
In one motion, take three seconds to raise the dumbbells straight out in front of you as you sit back into a squat until your glutes nearly graze the box. Take two seconds to reverse the movement and return to start. That's one rep. Do 10.

PERFORMANCE PERK: This builds strength in the anterior leg muscles (the front side, i.e., quads), the ones used most in skiing. Performing the move slowly improves muscular endurance, meaning the muscles take longer to fatigue.

Offset Reverse Lunge

Stand with your feet hip-width apart and hold a dumbbell in your left hand at shoulder height, elbow bent.
Step your right foot backward into a reverse lunge and lower your body until your right knee almost touches the floor. Push back to start. That's one rep. Do 10, then switch sides and repeat.

PERFORMANCE PERK: Most of the time when we move (including when we ski), our weight is unevenly distributed on one side of the body. Because you're holding a weight in only one hand, this move challenges your balance and core stability.