Imagine that you could sculpt, tone and lift your butt by performing six exercises on a regular basis. Imagine no more. A Brazilian physical education instructor, Leandro Carvalho, who turned his focus to fitness training and became a certified fitness trainer, created a six-step exercise program to do just that. As you perform these exercises, it is essential to use the correct form. To experience the maximum results, perform these exercises two to three times a week.
Squat Leg Lift
Stand with your chin and back straight, arms at your sides and feet shoulder-width apart. This is the start position. Push your butt backward as you lower your body until your thighs are parallel with the floor. Hold this position for two counts and push with your legs to raise your body. As you rise to standing position, immediately extend your arms over your head and raise your extended left leg back and upward to hip level. Return to the start position and repeat the exercise, extending your right leg backward. Perform this exercise 15 times with each leg.
Squat Leg Extension
Stand with your feet 18 inches apart. Perform a squat and hold for two seconds. Lower your extended left arm, spreading your fingers and placing the fingertips on the floor next to the outside of your left leg. At the same time, extend your right leg backward, resting the toes of your foot on the floor. Hold the lunge position for two seconds. Lean forward and push upward with your left leg to the erect position. Repeat the exercise stepping back with your left leg. Perform the exercise eight times with each leg.
Lunge and Jump
Stand erect with your hands on your hips and legs together. Take a big step forward on your right foot. Bend your knees and lower the body until your right thigh is parallel with the floor. Jump, alternating your legs in mid-air and landing in the lunge position with your left leg forward and right leg backward. Jump a second time, switching legs and landing in the lunge position. Lean forward on your right leg and push upward to the erect position. Repeat the exercise leading with your left foot. Perform this exercise, leading eight times with each foot.
Side Squat
Perform this exercise in progressions. For the first progression, stand erect with your feet together. Lift your right foot and step sideways 12 inches. Push your butt backward, and lower your body until your thighs are parallel with the floor. Hold the squat position for one second and push with your legs to return your body to the erect position. Perform 20 times. For the second progression, step right, squat, hold and as you raise your body shift your weight to your left foot and bend your right knee lifting your foot to knee-height. At the same time, swing your arms around and stretch them over your head. Perform 20 times. Switch legs and repeat the exercise, stepping sideways 12 inches with your left foot.
Bent-knee Leg Lifts
Lie face down on a bench with your hips at the end and your legs extended and hanging down. Grab the sides of the bench with your hands, bring your ankles together and move your knees outward. Raise your legs as high as possible, hold for one second and lower. Do not touch your feet to the floor. Execute 20 times. Next, perform 20 mini up and down lifts.
Extended Leg Lifts
Lie face down on a bench with your hips at the end and your legs extended, hip-width apart and hanging down. Grab the sides of the bench with your hands and your extended legs as high as possible. Hold this position for one second and lower your legs. Do not touch your feet to the floor. Execute 20 times. Next, perform 20 mini up and down lifts.
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