Barre Exercises for a Seriously Sculpted Butt

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The advantage of these barre exercises is that you can do them anywhere. The only you need is to warm up, take a mat and light hand weights (1 to 5 pounds). You can use your smartphone as a timer to get your burning effects…more

Here are proven exercises for sculpting your butt.

  1. Tabletop Knee Lift

Begin with knees underneath hips and hands underneath shoulders, placing a  small weight behind the back of the knee.

Keeping core strong, pulse the leg up for 1 minute. Change sides and repeat.

For beginners (easier):

Disregard the weight and only raise the shape of the leg up.

Advanced (harder):

First lower the leg slowly down and up to top for 30 seconds, then pulse the leg up for 30 seconds. The weight can be also increased.

  1. Pretzel on the Floor

This exercise can be done on a mat and off the barre.

Bringing the right leg in line with right hip and angle the right shin in a comfortable distance.

Take the left ankle into the left hand and place right leg behind the hip, squaring hips and shoulders off as much as possible.

Holding ankle, squeeze glutes on and off for 1 minute.

Change sides and repeat.

For beginners (easier):

Reduce time to 30 seconds and release the exercise if you need and then go back into it when you feel ready.

Advanced (harder):

Release the left ankle but maintain the shape of the leg, bringing left hand forward to brace the position. First squeeze your glutes on and off for 30 seconds, then try to raise the left leg up and down for 30 seconds without letting it travel forward.

  1. Side-Lying Hip Lifts

Lie on side with right knee bent and right forearm under shoulder, square off hips and extend the left leg out, placing the weight on top of the left thigh.

First lower left leg down and up for 30 seconds, then hold at the top, and pressing leg back an inch from the floor hold 30 seconds more.

Change sides and repeat.

For beginners (easier): Disregard the weight.

Advanced (harder):

Lift upper body more upright by straightening the right arm a little and engaging the upper body more, add more oblique action, and feel the burn!

  1. Reverse Tabletop Knee Raise

Place hands under shoulders with fingers turned out, with heels under knees.

Raise left leg up in a bent knee position and then lift hips up.

Lower leg down, lowering hips to the starting position, repeating 1 minute.

Change sides and repeat.

For beginners (easier):

Keep the ball of the front foot down on the mat with the heel raised for more support.

Advanced (harder):

Lower leg down and up for 30 seconds, then with the raised knee pulse up for 30 seconds.

  1. Reverse Tabletop Extension

Start, facing up on your mat, bring your feet underneath knees and hands underneath shoulders.

Extending left leg straight up, press hips up keeping the head in line with spine and pulse hips up for one minute.

Change sides and repeat.

For beginners (easier):

The front ball of the foot should be down supported with heel lifted.

Advanced (harder):

With leg extended, lower hips down and up for 30 seconds, in a big range of motion. After pulse up for 30 seconds.

  1. Bent Knee Side Stretch

Begin with the right knee bent, so the inner sole of the right foot touches inner thigh of left leg.

Rotating upper body toward left leg, walk upper body down as much as possible, feeling only slight discomfort or a release in the glutes and hamstrings.

Hold this position breathing in and out a few deep breaths.

Change sides and repeat.

  1. Triangle Stretch

Bring left shin on top of the right shin, keeping soft flex on the feet.

Walk upper body over to the right, breathing and feeling the stretch in the lower back and upper hips.

Hold this stretch for a few deep breaths.

Switch the sides and repeat.

For beginners (easier):

A deep stretch your left knee is lifted up high above the right foot. Push farther into your stretch, just that point of slight discomfort.

Advanced (harder):

Bringing knees closer together, keep shins parallel and bring the upper body down closer to the floor.

Source,Original Article: www.fitnessmagazine.com