5 Step Butt Blaster at Home or Gym

All of these amazing picutres and exercises were found @ www.fitnessmagazine.com! I love this magazine it always has inspiring and motivating fitness ideas. This is an awesome way to blast your booty at home or in the gym!

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.

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.
Lift toes off floor in squat position; do 10 more presses.
Finish with 10 presses on toes with heels lifted.

Standing Leg Curl
Targets: Hamstrings and calves
Stand with feet together and place rolled-up mat (or towel) evenly behind right knee so that it's parallel to floor. Lift right foot behind you with toes pointed, and pull heel toward butt to secure mat behind knee.
Extend arms at shoulder level in front of you and clasp hands. (Beginners, use chair for balance.)
Squeezing mat with leg throughout, lean forward slightly, keeping back flat, as you lift right knee behind you about 6 inches; lower.
Do 20 pulses up and down. Switch legs and repeat.

Single Sky Bridge
What you'll need: A sturdy chair
Targets: Lower back, butt, and hamstrings
Lie faceup on floor with legs extended and heels resting on the seat of a chair, arms by sides, palms down.
Lift right leg straight over hip, foot flexed. Slowly lift hips off floor until body forms a straight line from left heel to left shoulder; lower.
Do 20 reps, keeping leg lifted, then lower butt to floor. Switch legs; repeat.

Squat Dip
Targets: Butt, quads, and hamstrings
Stand two feet from front of chair, facing away, feet hip-width apart, hands on hips.
Lift left leg and place top of left foot on seat behind you.
Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor; straighten right leg to stand.
Do 15 reps; switch legs and repeat.



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