Get a Beautiful Butt in 4 Weeks

Heel slides: Part 1

From Health Magazine
For hamstrings, butt, abs .

Lie face-up with knees bent and right heel on a towel. Extend hands by sides, and reach left leg straight up from hip. Pressing down with your right heel, lift your hips and lower back a few inches off the floor.

heel-slides-2

Heel slides: Part 2

Keeping hips raised, slide right foot out until knee is almost straight. Slide heel back to starting position. Do 10–12 reps, then switch sides and repeat.

Trainer tip: Take this exercise down a notch by placing both heels on towel, hip-width apart, then sliding legs in and out together.

rear-strengthener

Dancer's Rear Strengthener

For outer thighs, butt.

Sit with knees bent to 90 degrees and soles of feet together; move bent right leg behind you. Rock forward, placing hands on either side of left knee and lifting right leg 1–2 inches off floor. Press right heel back, then return to bent-knee position, keeping leg lifted. Do 10–15 reps, then switch sides and repeat.

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