YOUR BÜNDA BOOTY BLASTER

For a lower body more sculpted than a Ro­man statue, try this burn-in­duc­ing Bünda cir­cuit up to four times a week. Com­plete the whole cir­cuit straight through, rest for 30 secs, then re­peat three times

Women's Health (UK) - - BEST BODY -

SIN­GLE STEP

Do: 2 mins

(a) Hold on to the han­dles of the Stair­mas­ter – gen­tly, you shouldn’t be lean­ing on them – and start climb­ing.

(b) Con­tinue for 2 mins and re­mem­ber to reg­u­late your breath­ing. We’re keep­ing it nice and sim­ple to ease you in.

SIDE STEP

Do: 1 min each side

(a) Turn your body to the right and hold on to the han­dles at the side. Be­gin climb­ing, lead­ing with the left foot and cross­ing over with the right. Con­tinue for 1 min.

(b) Re­peat on the other side. Feel­ing it? That’s your un­der­used glutes start­ing to wake up.

SKIP A STEP

Do: 1 min

(a) Fac­ing for­wards and lightly hold­ing on to the han­dles, climb two steps at a time.

(b) Con­tinue, miss­ing ev­ery other step, for the des­ig­nated time. Make sure you’re not haul­ing your­self up with your arms. That’ll do noth­ing for your glutes.

SKIP A STEP WITH KICK­BACK

Do: 1 min

(a) Re­peat the pre­vi­ous move but, this time, kick your back leg out be­hind you as you step. (b) Lean for­ward slightly as you kick back, but keep your spine neu­tral. Care­ful you don’t boot any un­sus­pect­ing passers-by.

SIDE STEPS WITH RE­SIS­TANCE BAND

Do: 10 reps on each side

(a) Stand with your feet shoul­der­width apart and place the re­sis­tance band around your an­kles. Bend your knees slightly.

(b) Keep­ing your chest up, step to the side so that your stance is quite a bit wider than shoul­der­width. Pause, then step the other foot in to re­turn to the start­ing po­si­tion. Re­peat for 10 reps, then change sides.

GLUTE BRIDGE WITH RE­SIS­TANCE BAND

Do: 15 reps

(a) Sit on the floor in front of a bench with a re­sis­tance band just be­low your knees. Rest­ing your shoul­ders on the bench, bend your knees and plant your heels on the floor.

(b) Driv­ing through your heels, lift your hips to form a straight line from your shoul­ders to your knees, push­ing out against the band with your knees. Squeeze your glutes at the top, then lower back down.

KICK­BACK

Do: 15 reps on each side

(a) Get down on all fours into a table­top po­si­tion with your wrists di­rectly be­neath your shoul­ders – en­gage those abs to keep your­self sta­ble.

(b) Bring your right knee into your chest be­fore ex­tend­ing it out be­hind you so that your leg is com­pletely straight, keep­ing your hip fac­ing the ground – make sure your foot is flexed. Once you’ve done the reps, switch legs.

RE­VERSE LUNGE WITH SLID­ERS

Do: 15 reps on each side (a) Stand­ing with your feet shoul­der-width apart, place your left foot on a slider. Lower into a lunge by slid­ing your left leg back un­til your right thigh is par­al­lel with the floor.

(b) Keep­ing your chest up­right, drive through your right foot to bring your left leg back to the start­ing po­si­tion. Re­peat on the other side af­ter you’ve done 15. No stairs for you to­mor­row.

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