PERFECT BUTT circuit

These are low impact, but tough circuits. You have to be willing to feel a little burning pain.*  The more burning pain you learn to deal with the better the results.

*If you feel sharp, stabbing pain stop immediately!

Rochelle: Focusing on this body part has to be my favorite!  Expect a nice ROUND butt!

We’ll help you lift it, round it, and bounce a quarter off it!

Jeff: Well said! We usually recommend doing them at a separate time from your exercise program, but they are very effective to do right before or after any leg work to increase the intensity of the program you are doing. Very effective to do before or after our Elegant Legs Circuit in the next issue. 

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THE MOVES

Timing: Non-stop from one exercise into the next until you’ve performed all four

Do not sacrifice form for increased number of repetitions; we want long, lean, healthy muscles! 

Side circles: While laying on your right side raise your left leg until your foot is about 12-18 inches off the floor.  Start moving your leg backwards and in a small circular motion.  Do this for the required amount of repetitions, than reverse directions and repeat.  Switch to other side and do the same thing. Do 25 to 50 repetitions.

Side leg raise: While laying on right side with legs straight raise your left leg up to a 45 degree angle then lower to touch right leg, repeat 25 to 50 times then switch legs and repeat. 

Feet crossovers: While laying face down lift your legs until your knees are off the floor. Alternate crossing one foot over the other.  Do 100-200 repetitions. 

​Swimmers kick: While lying face down alternate lifting your legs while keeping them straight high enough for you to feel it in your glutes. Do 100-200 repetitions.