Video:Quick Buns-Toning Workoutwith Leslie Nesbitt
Tone and strengthen your thighs and buns with these three effective techniques.See Transcript
Transcript:Quick Buns-Toning WorkoutHi, I'm Leslie Nesbitt for About.com Health, and today I'm going to show you 3 great ways to tighten up your glutes or buns as they are often called.
Buns Toning PositionSo come on down to a mat or a towel on the floor. If you have tender knees you can pad them with an additional towel. Make sure your wrists and shoulders are lined up and that you're using your abdominals to support your back just a little bit.
Buns Toning Move 1- Leg LiftsWe're going to stretch one foot back and I want you to really flex that foot to engage the glute muscle. Squeezing up 2 to 3 inches, we're going to drop down halfway.
Go ahead breathe and repeat that for 15 reps on each side.
Buns Toning Move 2- Bent Leg LiftsNow we're going to bend the leg, keep the foot flexed and this is as though we're pushing the foot through the ceiling, so if you can imagine this, just lift up 2 to 3 inches and drop down 2 to 3 inches. 15 reps on the right then 15 on the left.
Buns Toning Move 3- Crossed Leg LiftsFor the last move, I want you to point your toe. We're going to cross that knee over almost to the floor or touching the calve of the other leg, lifting back up again. So this definitely tones and tightens the glutes and also gets to that outer thigh just a little bit.
Buns StretchesSo when you're finished, put your knees and feet together and I want you to sit back and relax those hips and sit back to those heels, stretching out. If you want to you can drop the forehead into the mat giving your back and glutes a nice stretch.
Also a great stretch when you're finished here, just take a cross-legged position and walk the finger-tips forward, dropping the shoulders and chest down toward the shins.
To learn more, visit us on the Web at Health.About.com.