|Raise Your Rear|
Oxygen #49, pg. 106
|By Rachel Naud|
There have been times when we’ve all wanted to skip leg day completely, but fitness model and figure competitor Mari Kudla-Donnelly says it’s crucial to either go hard or go home.
Mari does the following butt-busting moves year-round. “These exercises are basic, but basics were created for a reason,” she says. “They are part of my daily workout and I always make sure to use good form. Doing these exercises correctly and consistently is what brings great results.”
Try these two butt-boosters:
Hold a weight in each hand. Place your left foot on a bench directly in front of you. Make sure this leg is at no more than a 90-degree angle. Your right leg should be straight behind you. Using the strength in your left leg, pull your right leg straight up to tap the top of the bench then step back down to the starting position. Focus on lifting through the heel. Don’t let your left knee go past your toes when lifting your right leg. Repeat for three or four sets of 15 reps for each leg. “Focus on a good rhythm or pace. You don’t want to bounce at the bottom. You want to muscle it up,” Mari says. “Take time to pause between each one without stopping for rest.”
|One-leg dipping lunges|
Extend your left leg straight behind you to rest on a bench, with your front standing leg straight. For balance, keep your arms crossed in front of you or out to your sides. With your weight mostly on your front leg, lunge down and come back up, making sure the front knee stays behind the toe. “Focus on balance and good form,” says Mari. “You don’t want to try and force reps with incorrect form.” Repeat for four sets of 10 reps.
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