It is the age of the booty-licious! From Beyonce, to Kim Kardashian to Pippa Middleton it seems that having a more shapely backside is all the rage. No matter what the current shape of your bum, chances are you want it to look better in your favorite pair of jeans. Granted, some of what you see in the rear view is genetic, but there are things you can do to to work with what you've got. We're not saying you can get a bum a la Jessica Biel overnight, but this glute toning exercise can help you impove upon what your mama gave you and why its featured in this month's edition of Essential Exercises for Women.
The Bridge is a classic yoga move that is also a great toning exercise for glutes and hamstrings as well as your core.
- Lie on your back with knees bent, feet on the floor, hip width apart.
- Beginning with a pelvic tilt (tucking the hips), peel the spine off the floor one vertebrae at a time until you've created a diagonal line from the shoulders to the knees. (The heels should be directly under the knees at the highest point.
- Hold for a few counts, then slowly lower spine squeezing the butt so it is the last thing to touch the ground. Repeat 10-15 times.
Variation: For more of a challenge, from the top of the bridge, lower the spine halfway down, then squeeze the butt to lift back up in quicker smaller repetitions. Raising one leg as you complete the repetition also adds a bum lifting boost!
Check out these articles for more ways to maximize your "assets":