Lift and Tighten Your Butt In Just Three Weeks October 29, 17
A tighter butt in just three weeks? Sounds too good to be true, right? Well, I’m here to tell you it’s possible.
My workout program is designed to work those hard-to-reach muscles in the inner thighs and inner butt with precise, slow, low-impact movements. This is contrary to many other fitness programs that build up the quads by focusing on using the deep lunges and squats, as well as quick pulsing motions which do not allow the exercise to fully work and shape the glutes. The secret to getting the results is fully activating the muscles. This is best to do standing up since we use these muscles when walking or climbing stairs and they are used to propel and decelerate our everyday movements.
After only a few weeks of following my program, my clients start to see their butts lift and tighten. I guess that is why GQ dubbed me the “Ass Master!”
You don’t need to come to my Soho studio to achieve these results. As featured recently in Elle, here are three moves you can do to lift and tighten your butt, and all you’ll need are a Sliding Disc and a Ankle Band. To see additional exercises and instructional visuals, view the full article on Elle’s website. These 3 are just a few of my favorites.
Bend N’ Glide
- Start in a seated position with knees even and feet staggered. Place the glider foot one-third of the way out.
- Stabilize using the standing legand push backwards through the opposite side butt.
- When the glider foot hits the end of range of motion, engage and squeeze the butt with your leg fully extended.
- Slowly drag the extended foot back in two-thirds of the way while engaging and squeezing the opposite side glute.
- End the motion with a small 2-inch squat.
- Keep the glider leg locked out straight and the glute engaged, begin to push back from standing leg. Be sure to push back from your glute and not the quads.
- Reach your foot back on the glider 4–5 inches until you feel that side of your butt completely engage.
- When reaching the end range, squeeze your glutes together and begin bringing the foot back in 4–5 inches using the glute on the standing leg (not your quads).
Banded Leg Lift
- Start with one forearm to the floor and the opposite legs starting an inch below butt height. The knee has to be positioned at 90 degrees throughout the entire exercise.
- Driving from the knee, use your glute to elevate the lifted foot 2–3 inches towards the ceiling and hold for a half second second.
- As the leg lifts towards the ceiling, be sure to pull your abdomen in at the same time to activate your lower stomach, which will help protect the lower back.
- Lower the foot 2–3 inches down all while holding the 90-degree angle at the knee.
- Repeat 8–10 times.
Start on your path to tighter bum today by hitting this workout 3–4 times a week for 2–3 sets and let me know how it’s going…I’d love to hear about your progress and please message me any questions you have along the way. There will be more workouts like this coming soon.
Post by Stephen PasterinoHi, I'm P, founder of P.volve. I'm passionate about fitness, wellness, and all of the healthy lifestyle choices in between. Get more out of your workouts by staying up to date with our Blog, where I share all of my fitness secrets.
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