Choralis SF

Unload the junk in your trunk with these easy steps.

Whip your posterior into sportin’ shape for those leggings and slim pants with these moves from personal trainer Mark Anthony, author of Once-a-Week Workout. Include these exercises to your regular routine just one day a week and you should start seeing kick-ass results in as little as a month. Do two sets of 12 to 15 reps each.

Moves to master

Two-point Alternate Lunges- Stand with your feet slightly apart with arms straight out, palms down (a). Bring your right leg 12 to 18 inches behind you as you lower into a squat. Don’t let your knee hit the floor (b). Squeeze your butt as you push back up. Switch sides.
MAX THE MOVE: Pulse (move slightly up and down) the outstretched leg.

Butt lift- Lie on your stomach with your arms folded in front of you, chin resting on top of your hands. Bend your knees and cross your ankles behind you (a). Squeeze your butt tightly as you lift your legs slightly off the ground (b). Hold for one second, then slowly return legs to the floor.
MAX THE MOVE: On the last rep of each set, suspend your legs as long as you can.

Stability-ball squat-With the ball between your mid-back and a wall (a), squat down. Squeeze your butt the whole and keep your back straight, allowing the ball to roll down your spine. Keep hips facing squarely forward (b). Return to start. Note: This can be done without the ball.

MAX THE MOVE: Don’t rest between reps—keep up the pace.

~admin

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