Look hot in (and out of) your jeans this winter
By Sid Cameron
With winter coming, who says we can't celebrate our butts they way we do in summer?
I've found five easy exercises to help you get (or maintain) a pert derriere in time for wearing this season's winter denims.
Your glutes (butt muscles) are the biggest muscles in your body. Working on them is a great calorie burner and will also help prevent a saggy rear. Ideally to become jeans ready, you need a total body workout with an emphasis on your abs and glutes. One of the fastest way to firm things up is by doing squats
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The most important thing when engaging glutes is maintaining a neutral pelvis. Consider your pelvis as a full bucket of water and any tilt in your pelvis will leak water at angle. Basically you need to keep the bucket full all the time.
Sumo Squats (with weights): Hold the top of the kettlebell with both bands. Make sure your legs are in a very wide stance. Drop down as low as possible holding the weight. Return to starting position.
Deep Squats: Stand with your feet hip-width apart and your weight on your heels. Keeping your abs tight and your shoulders squarely over your hips, sit back and down as if you were going to sit on a bench. Keep your back straight. Then stand up, straightening your legs, and repeat.
Glute Bridges: Lie on the floor with a flat back and knees bent. Legs should be about one foot apart. Thrust your hips up and push through heels. Pause at the top and squeeze glutes. Return to starting position.
Bridge Marching: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the floor so your body forms a straight line from your shoulders to your knees, keeping your hips parallel to the ground. Maintaining that straight line, lift your right knee upward, so your foot comes up off the ground. Then, return it to the starting position and lift your left knee the same way. Continue alternating (as if you are marching in place), keeping your butt muscles contracted the entire time for a total of 10 on each leg.
Walking lunges with dumbbells: Holding a dumbbell in each hand, step forward with your left leg and drop the right knee to the floor, keeping your left knee behind the ankle. Then, repeat with the other leg. Make sure you are walking in a completely straight line and that your knees are always facing forward. Focus the weight on your front leg (heel).
And finally, to round it off and for an all over body tone, do the plank. Get in a push-up position with your elbows on the ground, and hold. Make sure that your back is level and keep the abs tight. Hold for as long as you can.
Sid Cameron is a personal trainer at Virgin Active.
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