Dreaming of a perky, yoga pants don’t know what hit them, BOOTY? Small, concentrated movements are fab at hitting all the right muscles. The trick is to perform all of the movements at various angles to incorporate the 3 glutes. These 5 moves can be performed standing or down on all fours. I recommend doing both ways to see how it feels different. Perform a few times each week to really see the change happen.
To start, stand or lower down to hands and knees.
| 0:00 – 0:30 | Right Leg: Horse kicks | Leg with bent knee facing down, and foot flexed, pulse back from the hip leaving hips tucked |
| 0:30 – 1:00 | Right Leg: Attitude pulses | Knee bent, opened, and parallel to ground, pulse up from outer buttock |
| 1:00 – 1:30 | Right Leg: Attitude cross pulses | Knee bent, opened, and parallel to ground, pulse leg towards midline of body |
| 1:30 – 2:00 | Right Leg: Hydrant to arabesque | Leg coming to right side with bent knee opened and parallel to ground, extend leg straight behind |
| 2:00 – 2:30 | Right Leg: Arrow lifts | With straight leg, knee facing outerward, and slightly outside of body line, raise leg from hip to midline, lower to opposite side |
| 2:30 – 3:00 | Left Leg: Horse kicks | Leg with bent knee facing down and foot flexed, pulse back from the hip leaving hips tucked |
| 3:00 – 3:30 | Left Leg: Attitude pulses | Knee bent, opened, and parallel to ground, pulse up from outer buttock |
| 3:30 – 4:00 | Left Leg: Attitude cross pulses | Knee bent, opened, and parallel to ground, pulse leg towards midline of body |
| 4:00 – 4:30 | Left Leg: Hydrant to arabesque | Leg coming to right side with bent knee opened and parallel to ground, extend leg straight behind |
| 4:30 – 5:00 | Left Leg: Arrow lifts | With straight leg, knee facing outerward, and slightly outside of body line, raise leg from hip to midline, lower to opposite side |
Mari-Chris Savage, MS, RD, LDN 