Target on ass-Butt-Sculpting Exercises - Butt Workout for Women | Fitness Magazine

After all, everyone hates cellulite. And that goes double for the ladies. Lift your butt, lean out your legs, and sculpt a sexy stomach with Prevention's Flat Belly Barre! Just ask actress Rachel Nichols, who stars in the action movie, Conan. Soon after, Rachel landed a recurring role on the hit show Alias.

Target on ass

Target on ass

From elbow-to-hip curl position, do 20 pulses, lifting and lowering bent left leg by 1 Target on ass. Keep your Target on ass wide and shift from side to side, sending hips back to engage glutes. Finish with 10 presses on toes with heels lifted. Place left foot on a low bench or step behind you. On Having Sex in a Public Taarget. Per her story, Teigen and Legend met on the set of a music video 11 years ago. Date night. In July's issue of Marie Pus near the anusTeigen recalled a conversation she had with her husband about doggy style and buttholes. Do 10 reps. February 24, - greenpanda.

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Make over your backside with these lifting, toning, and shrinking butt exercises. This tush-targeted workout takes the science of how to tone the three muscles in the glutes to the maximus.

That's Albarelli demonstrating the moves. Tighten your rear with the Shrink It! Got saddlebags? Focus on the Trim It! Do two sets of each move you choose three times a week on nonconsecutive days. Watch the workout video. Read real women's success stories. Skip to main content. Alex Palombo. Sculpt Your Backside This tush-targeted workout takes the science of how to tone the three muscles in the glutes to the maximus. WIN a prize a day! Enter now! Lift It: Carving Curl Targets gluteus maximus and hamstrings Lie facedown on floor with head on folded arms, squeezing a 1-pound dumbbell or rolled-up towel behind bent left knee, foot flexed.

Tuck pelvis to flatten out low back. Lift bent left leg a few inches off floor; lower. Do 20 reps. Switch sides, repeat. Lift It: Bend and Extend Targets gluteus maximus and hamstrings Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed. Pulse left leg 10 times lift and lower by 1 inch. Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg.

Hold leg lift for 5 counts. Switch sides; repeat. Lift It: Swaying Bridge Targets glutei maximus, medius, and minimus, and hamstrings Lie faceup on floor with knees bent, feet flexed with heels on floor and arms by sides; step heels out so legs are slightly wider than shoulder-width.

Lift hips so body forms a line from rib cage to knees bra line stays on floor. Do 10 reps. With hips lifted, sway hips from left to right as you squeeze glutes. Do 20 reps, alternating sides. With hips lifted, do 20 pulses.

Shrink It: Slimming Swirl Targets glutei maximus, medius, and minimus, and legs Stand with heels together, toes out, holding chair back with right hand. Lift heels still touching off floor; bend knees 90 degrees out to sides. Maintaining pli? Draw 10 clockwise circles with hips, squeezing glutes to tuck position at 12 o'clock. Cross Your Legs Targets glutei maximus, medius, and minimus and hamstrings Start on floor on all fours. Lift bent left knee to hip level so that it's pointing slightly out to side as hips stay even.

Tuck pelvis under so that your back is not overextended. Do 20 pulses, lifting and lowering left leg 1 inch. Next, cross left knee behind right knee and then lift if out to left side at hip level. Do 20 pulses, foot flexed. Door Hinge Targets glutei maximus, medius, and minimus Standing, bend at hips to rest right forearm on chair back, and squeeze a rolled-up towel behind left knee, foot flexed; place left hand on hip Tuck pelvis, lift left knee out to side; bring knee in toward chest and then behind you.

With knee behind you, do 20 press-back pulses: Bring left leg toward right 1 inch, then back again. Trim It: Clamshell Targets glutei maximus, medius, and minimus Lie on right side and bend knees 45 degrees so they are in front of you; lift feet 12 inches off floor. With heels together, raise left knee so it points up clamshell position ; lower knee. Return to clamshell; keeping left knee raised, extend and then bend left leg 20 times.

Return to clamshell, do 10 pulses lift and lower left knee by 1 inch. Trim It: Second-Position Pulse Targets glutei maximus, medius, and minimus, and legs Stand with feet wide, toes turned out, left hand holding chair back for support, right hand on hip. Bend knees 90 degrees out to sides and, maintaining squat, open legs wider by pressing knees back 1 inch; then bring them back. Do 10 presses. Finish with 10 presses on toes with heels lifted.

Trim It: Fly Trap Targets back; abs; obliques; glutei maximus, medius and minimus; and legs Stand with right hand on chair back for support. Hinge forward at hips, lifting left arm in front of you and left leg behind you body parallel to floor. Side bend to left at waist, bringing left elbow to left hip and bending left knee.

From elbow-to-hip curl position, do 20 pulses, lifting and lowering bent left leg by 1 inch. Hold final rep for 5 counts. Sculpt Your Backside. Lift It: Carving Curl. Lift It: Bend and Extend. Lift It: Swaying Bridge. Shrink It: Slimming Swirl. Cross Your Legs. Door Hinge. Trim It: Clamshell. Trim It: Second-Position Pulse. Trim It: Fly Trap. Comments Add a comment.

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After all, everyone hates cellulite. And that goes double for the ladies. Lift your butt, lean out your legs, and sculpt a sexy stomach with Prevention's Flat Belly Barre! Just ask actress Rachel Nichols, who stars in the action movie, Conan.

Soon after, Rachel landed a recurring role on the hit show Alias. Just hard work, 3 or 4 times a week, along with a good diet. Dry brushing, which exfoliates skin and boosts circulation. Add Rodale's Merben Body Brush to your cellulite-fighting arsenal. Think about it: A guy can be lean, but not have six-pack abs.

And the midsection is the place where many guys seem to collect fat initially. For lots of women, fat tends to first accumulate on their butts and the backs of their thighs. The other?

The area where fat is stored under the skin seems to have a different structure than elsewhere on the body. And as those fat cells increase in size, this structural abnormality begins to become visible on the surface of the skin, leaving indentations. The flipside: Lose the fat; say goodbye to cellulite. The truth is, consistency and patience are your friends. And that can be very motivating, which will help you stick with it.

There are different options for every lifestyle and goal. For those who want to zap cellulite fastest, Valerie recommends that you eliminate processed foods altogether. That includes foods that contain added sugar—soda, baked goods, and candy—as well as those products that have been highly refined, such as white bread, white pasta, and French fries. She also advises that you limit alcohol consumption to two drinks a week.

The upshot: You eat a whole foods diet, with an emphasis on lean meats and fresh produce. How does she do it? With fast-paced circuit-training that burns tons of fat, improves cardiovascular fitness, and strengthens every muscle in the body, especially targeting the glutes and hamstrings.

Each circuit is usually 3 to 5 exercises. For the first circuit, you do one exercise after the next—around 10 to 15 reps of each—with no rest in between. While Valerie makes sure you work your entire body, she has advises an important cellulite-squelching ratio: do two lower body exercises for every one upper body exercise.

Many of the lower-body movements she advises zero-in on the glutes, or butt muscles. Combine this with a common postural problem called swayback, and the muscles becomes lax. The result: Your cheeks just hang there, or sag. Thanks a lot, gravity. The good news: By strengthening the muscles of your backside, you train your glutes to switch on again.

And the end-payoff is what amounts to a butt lift, says Valerie. No scalpel necessary. Valerie shares all her secrets in her book, Red Carpet Ready. But to get you started, we asked Valerie to share her three favorite butt exercises. Use these moves to target, tighten, and tone your tush for good.

Your right leg should be in line with your left thigh. Now try to make your stomach as skinny as possible and hold it that way. Your left leg should stay elevated the entire time. Pause for 2 seconds, as you keep your tummy tight and continue to squeeze your glutes.

Then lower back to the starting position and repeat. Key pointer: Your torso and hips should move as one unit. So the arch in your lower back should remain the same from start to finish. This way, you're primarily doing the work with your glutes, not your lower back and hamstrings. Push yourself back to the starting position by pressing into the floor with your left heel. That's 1 rep. Do all your reps, then repeat with your right leg. Make it even better: Try the exercise with your back foot on a Valslide—the secret weapon Valerie uses with all her clients.

Lower your body back down until your right foot touches the floor. Do all your reps with your left leg, then do the same number with your right leg.

Add variety: Stand sideways, with your right leg next to step. Then cross your left foot in front of your right leg and place your left foot on the step. Now perform a stepup. Focus on really pressing your left heel into the step to push yourself up. Never heard of the bum smile? The Exercise: Straight-leg Deadlift [A] Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front your thighs.

Stand with your feet shoulder-width apart and knees slightly bent. Pause, then squeeze your glutes, thrust your hips forward, and raise your torso back to the start. Make it harder: Perform the exercise while balancing one leg. Do all your reps, then repeat with your other leg. Type keyword s to search. Today's Top Stories. Join Our Day Ab Challenge! Advertisement - Continue Reading Below.

Target on ass

Target on ass