No equipment needed! Inspired by master motivator Lacey Stone's Extreme Bootcamp! app, this workout will get you a better-looking backside. See the video »
What: Thighs that don't rub together when you walk. Plus the pleasure of being called a tight ass. Just two of the reasons you might want to consider trying this lower-body workout from Stone, inspired by her Extreme Bootcamp! app.
You'll Need: Nothing. There go your excuses.
How: Do 3 sets of 20 reps of each move three times a week on alternate days, tight ass.
Burpee Bonus
Works: butt, thighs, shoulders, arms, chest, abs
Crouch, place hands on floor and jump into a plank. Lift and extend left leg (as shown), then lower back to plank. Lift and extend right leg; lower to plank. Jump feet toward hands, then jump up, reaching arms overhead, for 1 rep. Do 20 reps.
Make It Clap!
Works: butt, thighs, abs
Stand with feet hip-width apart, arms extended overhead. Forcefully swing arms down as you kick left leg as high as you can, clapping hands under thigh (as shown). Return to start; repeat on opposite side for 1 rep. Continue quickly for 20 reps.
Crisscross
Works: butt, thighs, abs, calves
Stand with feet wider than hip-width apart, hands on hips. Jump and cross right foot in front of left (as shown). Quickly jump back to start, then jump and cross left foot in front of right for 1 rep. Continue quickly for 20 reps.
Catch Air
Works: butt, thighs
Stand with feet hip-width apart, hands at chest height with elbows bent, palms facing. Jog in place, driving knees up (as shown) for 4 counts, then do 4 butt kicks. That's 1 rep. Do 20 reps.
Curtsy Hop
Works: butt, thighs, abs
Stand with feet hip-width apart, hands on hips. Step right leg back and to left, bending knees as you reach right hand toward floor (as shown). Quickly hop onto right foot, bringing left leg back and to right, reaching left hand toward floor, for 1 rep. Continue, hopping from side to side, for 20 reps.
Do a 180
Works: butt, thighs
Stand with feet hip-width apart. Squat deeply, then explode off floor, rotating torso to left (as shown), so you land in a squat facing the opposite direction. Repeat, rotating to right, for 1 rep. Do 20 reps.
Rest-less Legs
Works: butt, thighs
Stand with feet hip-width apart, hands on hips. Lunge forward with left leg. Staying low in lunge, quickly step left foot 2 inches to right (as shown), then 2 inches to left, for 1 rep. Continue quickly for 20 reps. Switch sides; repeat.
Highs and Lows
Works: butt, thighs, calves
Stand with feet wider than hip-width apart, toes out, arms at sides. Squat as low as you can, reaching fingertips toward floor (as shown). Jump, coming onto balls of feet, for 1 rep. Do 20 reps.
Get Your Kicks
Works: butt, thighs
Stand with feet hip-width apart, hands on hips. Squat, then stand on right leg and kick left leg out to side at hip level, toes forward, reaching left hand toward left toes (as shown), for 1 rep. Do 20 reps. Switch sides; repeat.
Stone's Fitty Li'l Secrets
Do a shot of espresso before a workout. (This may explain Stone's trademark high energy.) Caffeine can raise your basal metabolic rate, aka how quickly you torch calories.
Talk Smack When your inner skeptic says you can't do something (like maybe the last 2 reps of the burpee bonus), steal her reply: "Watch me!"
Have a Crutch Hers: the iPod Nano. An upbeat, I'm-in-charge song (Icona Pop's "I Love It" is currently on repeat) can carry you through even a hellish session.
Cardio for a Better Butt
Add this 18-minute treadmill workout to burn 200 extra calories for an even tighter tush!
Minutes: 0-2
Incline %: 2
MPH: 3-3.5
What to do: Warm up with a brisk walk.Minutes: 2-3
Incline %: 8
MPH: 4-4.5
What to do: Power-walk up the hill.Minutes: 3-4
Incline %: 8
MPH: 3.5-4
What to do: Reverse (carefully!); walk backward.Minutes: 4-16
Incline %: 8
MPH: 3.5-4.5
What to do: Repeat minutes 2–4 three times.Minutes: 16-18
Incline %: 0
MPH: 3-3.5
What to do: Cool down. It's O-V-E-R.
Original article and pictures take www.self.com site
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