The Daily Balance

Another short and sweet workout this morning! For those of you who requested some backside assistance, help is here!

THE DETAIL…

Weighted Squats

Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.

Bend the knees, and lower into a squat, keeping the knees behind the toes. Imagine that you’re sticking your butt out behind you, but keep the torso upright and contracted.

Press into the heels to stand up.

Hip Extensions

(source)

Step ups

(source)

Step ups are a great exercise for the glutes. For step ups, place one foot on a step or platform and push through the heel to lift the body up. Make sure you use a step that’s high enough, although you may need to work up to a higher step if you’re a beginner. You eventually want to aim for a height that puts your knee at about a 90-degree angle. BEGINNERS– start WITHOUT weights. Advanced — add some dumbbells!

**The other key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You’ll really feel this when you take it slow and concentrate on the working leg.

Bridge

(source)

Now go kick butt.

2 Responses to “Let’s kick butt! –Workout for the backside”

1. Liz @ Tip Top Shape said:

   Great exercises!!

   Posted on February 7, 2012 at 12:58 pm | Reply
2. allison said:

   I add in jump squats, which equally kill too.

   Posted on February 7, 2012 at 4:58 pm | Reply