These moves by Tracy Anderson give you a firmer, rounder back.
Sure, a tinted butt looks fantastic in your cutoffs, but the benefits of a sculpted rear end go far beyond the visual protection of your back, helping you to run faster and increase the overall power of your body. That is, sitting at your desk for hours at a time can ruin these buns and make them weak and unable to shoot properly. The good news: this strengthening series will bring those lazy glutes back to life, no ifs and buts!
Make 30 repetitions of each movement in the series on one side, then repeat the sequence on the other side. Tracy also recommends 30 to 60 minutes of cardio six times a week.
Rolling Attitude and Kick
Start on all fours; Raise the right knee up and to the side until the thigh is parallel to the ground (A). Hold the position, the lower leg so that the right knee is pointing down and slightly in front of the left (B). Stretch your right leg straight back (C). Lower right leg, pull right knee forward and return to "B". Return to "A" and repeat.
Seated Lunge and Arabesque
Start on your hands and knees; Place the right foot diagonally forward in one lateral direction and place the right hand on the right knee (A). Swing your left knee and turn your hips to sit (B). Return to "A" and extend the right leg back up (C). Repeat this step.
Twisted Sit with Leg Lifts
Start on all fours (A); Turn your hips to sit on your left hip (B), and then return to "A". Hold a slight bend in the knee and lift up the left leg (C). Lower left leg, cross left knee behind right (D); Raise your left leg again, this time you're straightening it up and out while you bend your arms and lower your chest slightly (E). Back to "A" and repeat.
toggle and butt squeeze
start on all fours; Put the left hand on the hip and extend the left leg back and up (A). Bend the left knee and pull it to the chest (B). Extend your left leg again while twisting the torso to reach a table bridge with your left and hand down (C). Turn back to "A";
Lunge and Kick
Kneeling, right hand, put left hand on left thigh and straighten left leg straight back (A). Lower left leg, kick forward and lift the right knee to make a deep lunge (B). Pull your right leg forward and place your right foot next to the left to both palms (C). Backward movement to return to "A" and repeat.
Butt Buster Plank with Alternating Leg Sweep
Knee with your left forearm and right hand down; Extend the left leg straight with the toes on the floor (A). Raise the left leg on a diagonal (B). Put your left foot back and hold your arms in place and kneel your right leg up (C). Lower your back to "A" and repeat the process.
Alternating Butt Lifts
Begin on hands and knees; Keep your knee bent, lift your right leg up (A). Return to the start, dropping your left forearm while raising your left leg (B). Continue alternately.