Sculpt an Astonishing Butt

Training Plan: Sculpt an Astonishing Butt - Workout A

Chisel your buns into Olympic shape with these exercises

OAKLEY, INC.

With all the digging and diving that she does in just one beach volleyball match, it's no wonder that Olympian Kerri Walsh has a truly superior posterior. Every ball-saving dig she makes in the sand engages all the muscles in her leg, but particularly her butt.

To reveal a better backside like Kerri's, add these two workouts to your fitness regime.

Alternate between workout A and workout B for three workouts each week. (So, during week one you’ll do A-B-A, then start with workout B during week 2). Complete 10 reps of each move, moving from one to the next with little to no rest. Rest one minute, then repeat up to two more times.

MOVE 1Dumbbell Deadlift

BETH BISCHOFF

A Set a pair of dumbbells on the floor in front of you. Bend at your hips and knees, and grab the dumbbells with an overhand grip.

B Without allowing your lower back to round, stand up with the dumbbells, thrusting your hips forward. Lower the dumbbells to the floor. That’s one rep.

MOVE 2Dumbbell Split Squat

BETH BISCHOFF

A Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Stagger your stance, your left foot in front of your right.

B Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. Repeat the move with your right foot in front of your left. That’s one rep.

MOVE 3Single-Leg Dumbbell Straight-Leg Deadlift

BETH BISCHOFF

A Hold a pair of dumbbells with an overhand grip at arm’s length in front of your thighs. Stand on your left leg with your left knee slightly bent.

B Without changing the bend in your knee, bend at your hips, and lower your torso until it’s almost parallel to the floor. Pause, then raise your torso back to the starting position. Repeat on your right leg. That’s one rep.

MOVE 4Back Extension

BETH BISCHOFF

A Position yourself in the back-extension station and hook your feet under the leg anchors. Keeping your back naturally arched, lower your upper body as far as you comfortably can.

B Squeeze your glutes and raise your torso until it’s in line with your lower body. Pause, then slowly lower your torso back to the starting position. That’s one rep.

MOVE 5Swiss-Ball Rollout

BETH BISCHOFF

A Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball. Brace your core.

B Slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your lower back to “collapse.” Use your abs to pull the ball back to your knees. That’s one rep.

http://www.womenshealthmag.com/fitness/olympic-glutes-workout-a