Happy Hump Day! To celebrate, I’m channeling my inner Sir Mix-a-Lot (yes, I went there) by focusing on two exercises that tone your butt. I like doing 10-15 reps of each of these moves per side. Fit them in after a run or walk, or take 5 minutes to bust them out in your office if you’re wearing pants with a little stretch in them!
1. Leg Lift Circles
Begin on all fours, positioning your hands under your shoulders and knees under your hips. Keep your stomach pulled in. Straighten your right leg out behind you, hovering your foot a few inches off the ground. Slowly rotate your leg in a large circle while keeping your abs tight. I typically do three sets of five circles, switching between my right and left legs. These work your butt and your inner and outer thighs.
2. Leg Raises (The Fire Hydrant)
This pose looks a little awkward but is super effective at working those outer butt, hip, and thigh muscles that are sometimes tough to get with traditional squats or lunges. Start in the same position tabletop position as the leg lift circles–keeping your abs tight. Slowly rotate your right knee out while lifting your bent leg as high as you can, aiming for 90 degrees. Make sure to lift your leg directly out–don’t bring your knee closer to your hands. Hold your leg for approximately 3 seconds, then lower slowly. Repeat 10-15 times per leg.
Photos by Tawni Bannister.