Perfect Butt #2 - Fit Happy Slim

perfect butt workout #2
with Clancy Lee Beck
1. The Lunge
The Lunge takes a while to master but is the
BEST exercise for working the butt muscles.
It must be done with proper technique to get
the benefit.
Start with both feet together, chest up and
shoulders back. If necessary hold on to a
table or chair at the side for support.
Keeping your shoulders
back and torso vertical,
take a large step
backwards onto your
back toe.
Bend the back knee and drop it
straight down to the floor until both
legs forms a right angle at the knee.
Your front knee should be directly
over your ankle.
Keeping shoulders back and torso
vertical, squeeze the butt muscle
and drive back to the start position.
Do not lean your torso forward as
you come up, as this works the
front leg not the butt!
2. Sumo Squat
Stand with your feet as wide as you can, bend the knees and lower your hips until they are
knee-height if possible.
Ensure your knees do not cave in. They should be as wide as they’ll go and pointing in the
same angle as your feet. Return to straight legged position, and repeat.
3.Skater
In the down position of this
exercise try and get your
hips down to your heels so
that you’re in a low crouch
position.
Lightly touch your fingers
onto the ground to balance
if necessary before
launching over to the other
side.
Skater (continued)
Lift your heels off the ground to
enable you to get your hips as low as
possible.
Power up and spring off your right
foot.
Pushing off your right foot, take a
small jump to the left, as though
stepping over a small ditch.
If you run out of spring, just step to
the left.
Land on your left foot, bring the right
foot next to it, and bend down into
another crouch, keeping your chest
and head up.
Get your hips as low to your heels as
possible.
Don’t rush. Better to do 3 big deep
squats, than 10 half ones!
4. Leg Lifts
Place your hands directly
under your shoulders, and
place your knees directly
under your hips.
Keep your back flat.
Keeping your knee bent, take
one foot up to the sky or
ceiling as high as it will go.
Bring it down almost back to
start position and repeat.
Do not hollow your back or
move your hips
Next repeat the exercise
keeping the moving leg
straight as you lift and
lower.
5. Ski Touch
Step back with the left leg behind
your right foot, until your left knee is
almost on the ground.
Touch your left fingers to the ground.
Take a big step with your left foot,
and step your right leg back behind
the left foot, until your right knee is
almost on the ground.
Tough your right fingers to the
ground.
Keep your head looking forwards.