Use these butt-kicking moves to undo some of the damage from hours of sitting down.
With all the sitting around we’ve been doing lately, whether it’s for work, catching up on Netflix or social media/news monitoring, it’s no stretch to say that our bums are bearing the brunt of it.
And that’s why workouts targeting the lower body are currently higher in demand than ever. Short of doing 100 squats every day (which isn’t the most effective way to tighten your butt, BTW), try this kick-ass (literally!) lower body and glutes-focused workout by fitness trainer Cheryl Loh.
Featuring five gravity-defying exercises that zero in on your butt and thighs, the circuit-style workout will have you doing each move for 4 rounds – 40 seconds work and 20 seconds rest per round. If some of the exercises feel like a walk in the park for you, take the progression options offered by Cheryl. Definitely more exciting than plain old squats. (Speaking of which, this is the right way to do squats.)
How it works
Do 4 rounds of each exercise (1 round = 40 seconds work, 20 seconds rest) before proceeding to the next one. Remember to switch sides during each round, if applicable. Rest for 1 minute between exercises.
1. Single-Leg Bridges
Progression: Straighten your leg.
2. Lunge Knee
Progression: Do a kick as you come up from the lunge.
3. Bob & Weave
4. Sumo Squat Pulses
5. Squat Jacks
Total time: 24 minutes
What you need: A trusty timer app such as Interval Timer – HIIT Workouts (free for download at the App Store).