Since having two kiddos, my rear has been a little "saggy" lately, so to get it picked back up here are four moves that I love. I'm all about using body weight as much as possible and when I can't get out to the gym because I'm watching the girls I like to do exercises that don't require many props. All you'll need for these exercises are a chair or you can even use a nearby wall. Plank with Side Leg Crunch:
Get into push-up position with your arms directly underneath yourself. Be conscious of engaging your butt and abs as much as possible. Lift right leg up and bend at your knee pulling it as close to your ribcage as possible. Straighten back out and repeat 20 reps on each leg. You should be able to feel this in your butt when you extend and in your abdominals when you're crunching.
Kneeling Leg Lift:
While on your hands and knees, just simply push your foot into the air and bring back down into the starting position. You should really feel this in your butt. You could add resistance by nestling a dumbbell or soup can on the back of your thigh behind your knee. Perform 30 reps on each leg.
Standing Leg Lift (Straight behind):
This always takes me back to ballet class. Support yourself with a chair or a nearby wall. Lift your leg directly behind you and up, then bring back down to start position. You DO NOT want to lean forward during this exercise. Add resistance by putting a exercise band around both ankles. Do at least 30 reps on each leg.
Standing Leg Lift (Out to the Side):
This is very similar to the above exercise except you turn your side to your chair and lift your leg out to the side. Again, stand up straight and do not lean over. Lift your leg about 1 1/2 feet off the floor and always engage your abs. Again, add resistance by putting an exercise band around both ankles. 30 reps each leg.
I always like to add cardio to my work outs, so feel free to go for a 15-20 minute run outside or on the treadmill and then rock these exercises. I'll also run through these exercises at least 4 sets each. High reps with low weight is the best for toning!
Happy Work Out!
Cooped Up Cowboy's Wife- Candace