No matter what time of year it is, everyone wants to have a toned behind that will look great in jeans, shorts, or even a bikini. Getting yourself in shape doesn't need to be a big chore, and five simple moves can turn you tight and lifted in no time.
These moves should be repeated one after the other, for thirty seconds at a time. Each set of five is one round, and you can take thirty seconds of rest between the rounds. Repeat the rounds at four to six times each session, and you will be ready to show off your assets in no time.
1. One foot plies pulses – Take a wide stance with feet more than hip distance apart, feet turned out, and lower into a squat. From this position, lift the right heel off the floor and keep the toes pressing into the ground. Pulse up and down, and then repeat on the other side.
2. Double plies pulses – With the same stance as the previous exercise, lower into a squat and lift both heels from the ground. Pulse in this position for thirty seconds.
3. Forward lunges with a pulse – Stand up straight with hands behind the head and elbows out. Lunge forwards with the right leg and the left knee nearly touching the ground. Hold this position and pulse up and down five times. Switch legs and repeat, alternating sides for the full thirty seconds.
4. Kneeling extensions – Get on the floor by resting on the hands and the knees. Draw the right leg in to the chest. Keeping the knee bent at 90 degrees, kick it back so that the foot is slightly arching over the back. Repeat for the full thirty seconds before switching sides.
5. One legged bridges – Start by lying on your back with your arms at your sides. Lift the hips up into bridge position, and then extend the right leg, while keeping the hips lifted. Lower the glutes until they almost touch the floor and then back up. Repeat for thirty seconds before switching sides.