Whether you’ve got a little extra junk in the trunk or a nonexistent derriere, these four simple moves will whip your booty into tip-top shape -- while also working your arms, legs and abs. The best part? The whole routine takes only 30 minutes. Do it three times a week, and you’ll be shaking your fanny all over town.
What are you waiting for? Try these moves right now:
Body Bonus: This move also works your chest, glutes, biceps, abs and hamstrings.
Lie on your back with one 10-pound weight in each hand. Place your elbows out to your sides, so they are parallel with your shoulders and bend them at 90-degree angles (so the weights are now in the air). Your wrists and the weights should be directly over the elbows so that your arms form a goalpost shape. Bend your knees so your ankles are directly below them. Extend the left leg to the ceiling.
Push using your right foot to lift your hips up into a bridge (keep your left leg in the air so your left foot moves closer to the ceiling). At the same time, lift the weights toward the ceiling. Do 20 reps. Then repeat with your right leg extended.
2. Jumping Pleas
Body Bonus: This move also works your glutes, quads, inner thighs and calves.
Do 20 regular jumping jacks, then on number 21, land in a plea or squat position with your toes and knees more than shoulder-width apart and pointing to opposites sides. (Your knees should be bent and aligned over your ankles.) Jump up, bringing your feet and knees together. Next, bend your knees (keeping your feet together) into a squat, like you are sitting in a chair (remember to keep your tummy tight). Jump back into the plea position. Repeat the whole thing again -- including those 20 jumping jacks.
3. Triceps Skull Crush and Booty Bridge
Body Bonus: This move also works triceps and glutes.
Lie on your back with light-to-medium weights in each hand. Raise your arms straight up toward the ceiling with palms facing each other. Lift your butt off the floor into a bridge by bending knees and pushing up from your feet. While still in the bridge position, lift your right foot off the floor and extend the leg straight out, parallel to the floor. Lower your arms straight down toward your head (be sure to keep your elbows over your shoulders), and at the same time, raise your right foot straight up toward the ceiling. Then lower your foot parallel to the floor again as you raise your hands toward the sky. Your leg and arms should move together as if your shoelace were tied to your wrists. Do 15 reps. Change sides and do another 15.
4. Cardio Plyo Power
Body Bonus: This move also works your glutes, quads and abs.
Start in a standing position, hands up toward your chin in a boxing position (think Rocky). Do a right front kick, leading with the knee, then extend your calf, leading with your flexed foot. Lower your right leg, and immediately lunge back, bending your right knee and jutting your left foot backward. You want to lunge far enough backward that your right knee is directly over your right ankle as you reach for the floor. Place your right hand on your right quad, and touch the floor with your left hand. Hop back up to a standing position to repeat. Do 20 on the right, followed by 20 jumping jacks, and then 20 on the left. And congrats, you’ve just completed booty camp basic training!
To get the DVD, go to NikkiFitness.com.
Nestpert: Nicole Glor, aka NikkiFitness, is an AFAA certified personal trainer, group fitness instructor at Crunch in Manhattan and fitness columnist for Military.com.
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