I just have to come right out and say it — 2011 is the Year of the Rear. Sure, some ladies like J.Lo have always been known for their fantastic behinds, but this year everywhere you turn people are fawning over curvaceous ladies like Kim Kardashian and Beyonce. So I’ve put together a quick, simple exercise series that will tone, shape and add you to the list of perfect posteriors in no time.
I used a yoga mat for these exercises, for a little extra padding under my hands and knees. If you don’t have a yoga mat, a towel or blanket will also work. Remember to keep your abs engaged as you do these exercises to support your lower back.
1. Straight Leg Lifts
Begin on your hands and knees. Extend one leg straight out behind you, and then lift it until it is in line with your torso. Gently and with control, lower your leg to the ground again. Repeat this move 10 times, and then keep that leg up in the air and move on to…
2. Knee Bends
Beginning with your leg off the floor and straight out behind you, bend your knee, bringing your heel toward your butt. Then extend your leg. Try to maintain the height of your leg as you do this. Repeat this exercise 10 times, and yup, you guessed, it keep that leg off the floor! It’s time to move on to…
3. Bent Knee Lifts
Resuming the lifted, bent knee position from the last exercise, keep your knee bent, but try to raise your leg toward the ceiling even more. Imagine that you are trying to make a footprint on the ceiling. Then return to the starting position, and repeat this move ten times.
After you have finished this entire series with one leg, switch legs and repeat the series. Then, repeat everything one more time on both legs. Before you know it, you might have paparazzi on your tail!