It’s the sixth week of school and you’ve already noticed your summer body slipping away. Getting to the Rec can pose a slight inconvenience and your net check can’t suffice another workout dvd series. Do not fret. Here are five simple exercises you can do in the comfort of your home to keep the freshmen 15 at bay, and lift and tone your derriere.
In a wide stance, make sure that your knees and toes are turned out. Place your hands on your hips and allow your hips to sit back as you bend your knees. Make sure that as you squat, your knees do not sink past your toes and you keep your chest lifted. When your hamstrings are parallel to the ground, pause and hold for one second, then return to a straight leg standing position. Squeeze at the top. Continue for a total of 10 repetitions.
“When done correctly, they’re a whole body workout in their own right, hitting a variety of lower body muscle groups including of course, the gluteus maximus,” said Mark-Anthony Williams, a third-year environmental science student from Trinidad and Tobago and Bikini Booty Club ambassador.
Start in a lunge position. Your left leg should be bent between 90 and 120 degrees, and your back leg should be as straight as possible. Rest your hands on your hips, keep your back straight and your chest lifted and jump slightly, allowing yourself to switch legs. As you land, stabilize into the new lunge position with your right leg bent in the front, and your left leg straight behind you. Continue for a total of 10 repetitions.
3.Bridges
Laying on your back, bend your knees so that your feet are completely flat on the ground. Rest your arms at your side, palms down, as if reaching towards your heels. Pressing your shoulders down, lift your hips up off the ground until they are in line with your knees. Hold for five seconds while squeezing your glutes. Release by returning your hips to the ground. Repeat 10 times.
4. Pop Squats
Start in a straight leg stance with your feet shoulder width apart. Allow your hands to rest on your hips. Bend your knees and jump to a wider stance. Bend legs into a sumo squat and jump bringing your legs back together. Land on bent knees. Repeat for a total of 10 repetitions.
Start in a straight leg standing position. Step your right foot out as far as you can and bend it between 90 and 120 degrees while keeping your left leg straight behind you. Then, step your left foot forward so that it meets the right in a straight leg position and repeat.
“Walking lunges really helps me work my gluteus maximus and hamstrings,” said Shaunice Johnson, a senior nursing student from Jacksonville. “They really help strengthen those muscles and decrease fat in those areas.”