Ultimate Butt Toning Workout for Greatist (10 Min)


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Glancing at this but toning workout, you may not think a lot is happening. Do not be fooled. This Lotte Berk barre-inspired seat workout is torture (in a good way) and will make your seat burn, especially if you keep the movements as small and controlled as I show you.

The focus here is tiny, one-inch pulses (isometric movements) to sculpt and the seat. While there are way fancier seat sculpting routines that utilize Jane Fonda-type moves side-lying or standing routines at a ballet bar, THIS routine is my favorite, and the ones clients have told me give them the best burn. Why? Well, in this workout, because we are flat on the floor, and the movement is so small, we’re able to isolate the muscles of the seat deeply and specifically. In all the other fancier variations, there’s more going – balance, awkward head and neck positions etc.

So if you want to truly tone you seat – isolate all other variables by getting flat on the floor so you can really access the seat muscles.

I’d find that other bar-inspired seat workouts would have the unwanted side-effect of straining my neck or hurt my low back. Not so here – it’s just you, your seat, and the floor. Everything else is stable meaning you can work on toning your butt even harder.

Here are some tips to get the most out of this little sculpting session:

1) DO NOT let you back leave the mat. Your shirt should be on the ground the whole time. Just the waistband of your pants lifts off the ground because your cheeks are squeezing together so hard. The movement should feel tiny.

2) EXHALE every time you squeeze your cheeks together and draw your abs down.

3) PRESS your hands or elbows into the mat along side your body to stabilize you and help you squeeze deeper.

4) SQUEEZE your cheeks toward the midline — a teeth clenching level squeeze the whole time. Never release the squeeze, just squeeze harder and harder each time.

5) STRETCH a lot – doing hip opening poses like pigeon when you’re done to counteract the intensity of the workout.

Have fun!

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