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Tush control: How to get a bootylicious backside!
These five exercises will get your behind firm and in shape!
By Jennifer Weatherhead
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Step-ups: Find a step, bench, chair, or set of stairs that are a comfortable height for you. Step up onto the step with one leg, allowing the other leg to trail behind. Stand up completely onto the step to ensure you engage each of the muscles in your leg. You can bring the trailing foot onto the step to join the other foot if you need to help balance, or you can return the trailing leg to the floor and bring the top leg back down to the floor as well. You can use one leg at a time, or alternate legs if you like.
Standing cable/theraband abduction and adduction: Attach the cable or theraband to one ankle. Ensure that you have a chair, wall, or something to hold onto to help balance.
Abduction: Keeping your foot flexed and starting directly in front of your body, pull the cable or band away from your body using your glutes, hips, and outer thigh muscles. Raise your leg out to the side in a straight line. Hold for 1 second and then return your leg back to the mid-line of your body.
Adduction: This is the opposite of abduction. So instead of pulling your leg out, pull your leg in. Starting with your leg out to the side (but still in line with your body), keep your foot flexed, use your inner thigh muscles to pull your leg in towards the mid-line of your body. Hold for 1 second and return the leg to the starting position.
Freitas recommends completing 8-12 reps of the above exercises 2 - 3 times to develop a toned muscular posterior. You will see even more tone and shape if you use a weight that makes the last couple of reps more difficult to complete. You should feel a slight burn with the last few reps.
Related articles:
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