Square shapes fall a little on the bottom and hold excess volume up top, which can create a muffin top. To lift your bum, Tracey Mallet, the program creator for 24 Hour Fitness responsible for Bootybarre, says you should focus on the gluteus medias—the lateral muscles that sit higher on your booty, closer to your waist. And to really eliminate that muffin you need to add rotation. “When you add rotation to your lunges and legwork, you’re working your waist as well, which will help to trim down the love handle area. Two exercises are a forward lunge with rotation and a reverse crossover lunge (or a curtsy lunge). Other than hitting your butt, these will target your waist, abs, obliques, and lower back as well,” Quimbo says.
⭕️ LUNGE SERIES
Lunge with rotation: Hold a dumbbell right in front of your chest, do a forward lunge—dropping deep into a 90-degree bend in both legs and keeping your knee aligned with your ankle on the front leg)—and then rotate your trunk and the dumbbell toward your front leg. Do 12 reps on one leg. Then, staying on the same leg, do 12 curtsy lunges.
Curtsy lunge: Cross your left leg behind your right at about a 45-degree angle and lunge, come back to center, and repeat. Once you’ve done 12 reps of each exercise, switch legs.
⭕️ SIDE-LEG SERIES
Side-leg lifts: Lay on your side with your bottom leg bent and your head resting on your ear. Keep your top leg extended and facing forward (as opposed to turning out the leg) with toes pointed, as you lift and lower your leg with control. Don’t let it come down completely and rest on your lower leg at the bottom of the movement. Do 16 reps, and then pulse it a few inches off the ground for another 16 reps. Then, Mallett says you can move on to the next exercise, keeping your working leg the same.
Squat with lateral raise: Stand tall with feet parallel hip-width apart, and then lower into a deep squat, sending your hips back toward the ground behind you. As you return to the top, lift your leg out to the side with a flexed foot. Repeat 16 times on one legout to the side with a flexed foot. Repeat 16 times on one leg
Post your comment