Day 41: Get Your Bum as Tight as a Drum

Exercises that are part of an average workout routine are generally the LEAST effective when it comes to getting a perfectly shaped, firm butt. There are hundreds of muscles in your lower body area, and you need to do exercises that specifically target the muscles in that area. Here are two to get you started.

Lunges
 
Step 1: Stand with your feet next to one another.
 
Step 2: Bring your shoulder blades up and roll them back.
 
Step 3: Tighten your abdominal muscles to create a strong support for your spine.
 
Step 4: Step forward with your right leg until your right thigh is parallel to the floor without your knee going forward of your toes.
 
Step 5: Descend with your hips, then rise back up to standing with your feet together. 
 
Step 6: Do twelve lunges then switch legs. Complete three sets on each leg.
 
Squats
 
Step 1: Stand with your feet hip-width apart
 
Step 2: Tighten your abdominals to protect your back.
 
Step 3: Lower yourself back, not down, and keep your chest facing the wall, not the ceiling.
 
Step 4: When you're fully descended, your thighs should be parallel to the floor, with your knees behind your toes and your chest still facing the wall  don't bow forward.
 
Step 5: Repeat fifteen to twenty times. 
 
See the complete library of Workplace Fitness exercises.

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