6 Side Butt Exercises That'll Light Your Booty En Fuego

Internet Entertainment 2020-08-01 14:52:09

Variis

If you've suspected that your "side butt" is a separate (and v. important) entity of the gloriousness that is your booty, you are right! Allow fitness nerd and badass certified personal trainer, Breanna Cummings, Equinox Group Fitness Instructor onVariis, to explain.

"The side butt is actually called the gluteus medius," says Cummings. She says your glutes are made up of multiple muscles, and the glute medius is often the most underdeveloped one. Sad! "Because this muscle is so difficult to train, it often gets forgotten—but not in this workout."

The six moves below work together to target your lower body—especially that side butt. Feel free to perform each of the exercises without resistance. When they become too easy, place a mini resistance band right above your knees for more intensity. says Cummings.

This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

The workout

Perform the moves below back to back for the time noted. After completing the circuit, rest for 30 to 45 seconds. Repeat the series of moves four times for a 30-minute sesh.

Clam shell

Step 1: Lie on your left side, extending your left arm on the floor and placing your right hand on the floor in front of your belly button. Stack your legs so that your hips are in line with each other, then bend your knees about 45 degrees.

Step 2: Focus on your glutes as you lift your right knee as high as you can without shifting your hips or lifting your right foot.

Step 3: Return your knee to the starting position. That's one rep. Do as many reps as you can in 30 seconds before switching to the other side.

Related Story

6 Side Butt Exercises That'll Light Your Booty En Fuego

This 15-Minute Butt Workout Will Destroy You

Hydrant

Step 1: Get on your hands and knees, placing your palms directly below your shoulders and your knees just below your hips.

Step 2: Keeping your knee bent 90 degrees, lift your right knee so that it's in line with your right hip, without leaning into your left knee or right hand.

Step 3: Return your knee to the starting position. That's one rep. Do as many reps as you can in 30 seconds before switching to the other side.

Plank Jack

Step 1: Start on your hands and knees. Extend your legs directly behind you, keeping your weight on the balls of your feet and your shoulders directly above your palms.

Step 2: Jump both feet outward before immediately jumping them back in. Keep your core as stable as possible. (Alternatively, you can tap your right toes out to the side before bringing your foot back to the starting position and repeating on the left side. )

Step 3: That's one rep. Continue the exercise for 1 minute.

Related Story

6 Side Butt Exercises That'll Light Your Booty En Fuego

6 Latina Fitness Influencers You NEED to Follow

Plank jack + burpee

Step 1: Start on your hands and knees. Extend your legs directly behind you, keeping your weight on the balls of your feet and your shoulders directly above your palms.

Step 2: Jump both feet outward before immediately jumping them back in. Keep your core as stable as possible. (Alternatively, you can tap your right toes out to the side before bringing your foot back to the starting position and repeating on the left side. )

Step 3: When your feet return to the starting position, immediately jump them forward to the outside of your hands and jump upward.

Step 4: When you land, bring your hands back down to the floor and kick your feet back to the plank position. That's one rep. Do as many reps as you can for 1 minute.

In and out squat

Step 1: Stand with your feet shoulder-width apart and lower your body so that your thighs are parallel to the floor.

Step 2: Immediately jump your feet outward so that they're wider than hip-width apart. Then jump back to the starting position without straightening your knees. That's one rep. Do as many reps as you can in 1 minute.

Squat + side raise

Step 1: Stand with your feet shoulder-width apart.

Step 2: Lower your body so that your thighs are parallel to the floor. Push through your heels to return to stand, then immediately lift your your right leg out to the side as high as you can without leaning to your left. Return your foot to the starting position and repeat on the left side. That's one rep. Do as many reps as you can for 1 minute.

Ashley OermanDeputy Lifestyle DirectorAshley Oerman is the deputy lifestyle director at Cosmopolitan, covering fitness, health, food, cocktails, home, and entertainment.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

This commenting section is created and maintained by a third party, and imported onto this page. You may be able to find more information on their web site.

Tips

If the information we provide is valuable, please share it wonderfully with your friends. Thank you!

精彩分享:

扫一扫在手机阅读、精彩分享本文