Setting the Tone

By Anna Sachse

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Posted May 1, 2008 in Mind Body Spirit

It’s countdown to swimsuit season, which means you might be trying to get in a few sit-ups and push-ups while you watch Dancing with the Stars. Toned arms and tummies definitely make those bathing suits look better, but there’s another body part that often gets left “behind” until it’s too late: the toochis—a.k.a. yo’ ass. Whether you’re a woman or a man, going Brazilian style or one piece, rocking snug boxer-brief swim trunks or kickin’ it in knee-length surfer-style jams, a pert bottom will make you look a heck of a lot better. Here are five easy, equipment/gym-free exercises you can do to ensure that, come summer, no one will be cracking jokes about your butt.  

Do two to three sets of 15 reps (one rep includes both sides if applicable) circuit style (one set of each exercise in a row, followed by another round) every other day and you will definitely minimize your gluteus maximus while also giving it a nice, round shape. 

 

Lunges: Stand with feet about eight inches apart, with your toes pointing straight ahead. Put your hands on your hips and keep back straight as you step about two or three feet forward with your left leg. Lower your body until your right knee is about three to four inches from the ground (do not let knee extend past ankle). Pause for a moment, then push up with your left leg and step back, returning to the start position. 

 

Chair Squat: Place a chair just behind you and stand in front of it with feet shoulder-width apart. Contract your abs and keep them tight as you bend your knees and slowly squat toward the chair. Make sure your knees stay behind your toes as you let your bottom just brush the surface of the chair. Hold for a few seconds and then contract the glutes and hamstrings to lift up out of the chair and return to start position.

 

Kneeling Abduction: Get down on the ground in the all fours position, back straight. Keeping your right leg bent, raise it to the side as high as comfortably possible. Contract your glutes and then slowly return to the start position. Perform all reps on your right side, then repeat the process with your left leg to complete the set.

 

Floor Kick: Stay on your hands and knees, palms flat on the floor and back straight. Keeping your left knee on the floor, straighten your right leg and extend it behind your body just above the floor. Keeping your right leg straight, slowly raise it as high as comfortably possible. Pause and contract your glutes, then slowly lower to the start position. Perform all reps on your right side, then repeat the process with your left leg to complete the set.

 

Bridge: Turn over and lie down on your back with knees up and feet flat on the floor in front of you, toes pointed forward. Slowly lift hips toward ceiling until your body is a plank, back straight. Keeping your arms straight by your sides, draw shoulders together until you can interlace your fingers beneath you, hands on floor. Hold for five breaths and then return to start.

 

BONUS 

Run Stairs: Okay—so this one isn’t exactly the same kind of exercise as the others, but it will definitely kick your ass in more ways than one. It tones your tooshie due to the climbing action, while also scorching calories so that you will have less tooshie to tone. Find a staircase or stadium that has about 100 steps. Run up them as fast as you can without skipping steps, then walk down slowly. Repeat this routine for a total of five sets. You will definitely be sore the next day, so rest a few days and then do it again. Work your way up to a total of ten sets.

 


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