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A shapely backside is never out of style, no matter the season. This five-minute workout features squats and lunges that target all areas of your butt to sculpt envious glutes in no time.
A basic squat is the cornerstone of strong gluteus maximus muscles (aka a toned backside). When you squat, pretend you are sitting in a chair, and remember to keep your weight in your heels.
All types of lunges are great for working your backside, but trainer Jennifer Pattee, owner of Basic Training, is partial to a specific move: the walking lunge. "It's a great way for women to tone the butt, to get that kind of shelf butt," she explains. "Normally you can't really spot reduce and it's hard to really tone specific muscle groups, but that one works."
This exercise also tones your thighs. Remember to keep your weight in your heel as you come down into a lunge, and lift your toes up as you're stepping back up from a lunge in order to make the move more effective. For a full-body move, hold dumbbells or a medicine ball.
Moving laterally works the glute muscles on the side of your pelvis (known as the gluteus medius); targeting smaller glute muscles helps further sculpt your backside.
Widening your legs as you do in the sumo squat (aka plié squat) helps you work your glutes even more. Raise the bar by adding arm-sculpting bicep curls.
End with a deep squat, which will target your thighs and hips. Once you master this deep squat, try holding a dumbbell or kettlebell for an added challenge.
来自: Cheers! > 《运动健身》
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