Want to tighten your rear end? Jealous of the glorious posterior that J-Lo sports? While you may not be able to get a butt that is identical to hers, you can get yours in excellent shape. By following this routine, you will be on your way to having a butt that leaves others envious.
1. Put on comfortable clothing. When doing any type of workout, it is best to wear loose, comfortable clothing, or clothing that is specifically designed for exercising. You should also have good running shoes to ensure you do not injure your feet or calves in any way.
2. Being stretching. Raise one arm over your head and stretch it in the opposite direction. Repeat with the other arm. Next, with your legs straight, bend over and touch your toes. You should feel the pull on your calves. Stand up and lift one leg behind you, pulling your foot toward your butt with the corresponding hand. Your supporting leg should be slightly bent. Repeat on the other side. Finally, sit on the floor with your legs formed into a V and lean forward, stretching both hands toward one foot. Hold for 5 seconds, then repeat on the other side.
3. Place your stair stepper in a location that is open and wide. With your hands on your hips and your stomach muscles tight, begin stepping up, one foot at a time. Start out with 20 repetitions, then repeat beginning with the other foot. You can then do this in reverse, starting by standing on the stair stepper and stepping down.
4. Place your chair with the back facing your side. Use the chair for support. Place the other hand on your hip, tighten your abs, and with your knees slightly bent. begin to do squats. Sit back as if you are going to sit in a chair. Start out with 10 repetitions. You can increase these as you get stronger. Eventually, you should be able to do these without the chair and both hands on your hips.
5. Every other day, jog or walk in place of doing the squats and stepper. If you don’t already walk or jog on a regular basis, begin with walking for 30 minutes. As you get stronger, you can steadily increase the pace until you are walking briskly, and eventually jogging. After you gain strength, you will be able to increase the amount of time you jog as well.