It may be the middle of winter but that doesn’t mean we’re not envying for a tighter backside in time for spring. With skinny jeans and leggings still all the rage, I bet there isn’t a woman out there who’d turn down the opportunity to perk up her curvy assets. While there’s no “magic trick” to firming up your backside, there are plenty of moves you can do to sculpt lean muscles and burn a little fat at the same time.
This week’s Saturday Drill is packed with exercises that focus in on your backside and make your skinny jean dreams a reality: Six moves that require no equipment, and can be done in the comfort of your own home.
Each exercise is listed with a recommended repetition count, but complete more if you’re wanting more of a challenge. As well, complete the entire circuit 2-4 times all the way through to reap even more benefits. You could also incorporate cardio into this routine by jumping rope or running in place for 60 seconds between each move. (more…)
The flat bench can be used for several exercises and utilized for a total body work-out. A flat bench can be incorporated into any free weight, cable, olympic lift, or band/tubing routine. I use the flat bench every day and recommend the use of it as well. I have put together a few exercises that involve just the flat bench, but you can surely build on or add to the exercises shown below. Again, I recommend doing two or three sets of fifteen to twenty repetitions.
Top 5 Flat Bench Exercises
Check out Matt’s other Top 5 Exercise recommendations.
Combination Exercises consist of two different lifts at the same time. This type of exercise gets the heart rate up and sheds the inches quickly. I use this style of lifting with my clients at least once a week. I recommend doing 2 sets of 15 to 20 reps.