Love your lower body. Treat your butt and thighs to an awesomely challenging workout that hits all the right spots. Cori Ann Lentz, a trainer at Crunch Fitness in Blackhawk, CA, developed this routine specifically to tone those hard-to-work areas on your glutes and thighs.
DIRECTIONS
Go through this circuit 3 times for an awesome 18-minute workout and see the results! Let's do this!
Prisoner Squats
Duration: 1 minute
Squat as deep as you can, then push up through your glutes. At the top, extend your ankles and get up onto your toes. Hold it for a second and squeeze your calf muscles. Hands behind your head to stretch out your chest and keep your posture erect. Keep your chest up, so make sure you are looking straight ahead or up, never down.
Supine Ham Glute Bridge:
Duration: 1 minute
Lay on your back and bend your knees with your heels directly under your knees. Press your heels into ground. Curl your spine slightly so your glutes are engaged . Lift your hips up and squeeze the muscles hard where your butt turns into your thigh. Pause for a moment as you lift your hips as high as you can and squeeze as hard as you can. Bring your hips back down so you're hovering just barely above the ground. Repeat for 1 full minute.
Single Leg Supine Ham Glute Bridge:
Duration: 1 minute right; 1 minute left
Same as above, but now you are lifting your body weight with just one leg. Keep your free leg bent with triple flexion. That means to keep your hip flexed, knee flexed and ankle flexed. Flex your toes up toward your face.
Curtsy Lunge to Single Leg Balance :
Duration: 1 minute right; 1 minute left
Start standing with your feet hip width apart, and then, keeping your weight in your right heel, take a step back with your left leg, crossing your left knee behind and to the right of your right heel (as if about to do a 'curtsy'). Slowly bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees. Be sure to keep your abs drawn in and your back straight.Next, bring your back leg up, knee towards your chest and hold it for a second. Squeeze your abs and your glutes. Repeat on the same side for a full minute then switch. Each time you lunge make sure you are pushing from the ground all the way up into your glutes. Try to make sure your knee doesn't go past your toes or out further than your ankle.
