FEMALE ZIKITES:10 Butt-Tightening Exercises You Can Do At Your Table

That dining room table or desk is good for more than dinner parties or answering email. Clear it off and get to work on this set of 10 feel-the-burn backside exercises. You’ll walk away with a firmer, tighter butt — and a whole new perspective on that table.

Crystal Stein, American College of Sports Medicine Health and Fitness Specialist, Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource for lifting, firming, tightening and toning your backside. For these moves you’ll need a sturdy table. Add a few of the exercises below to your current total-body routine (perform 2-3 sets of 8-12 reps). Missed some of the moves from earlier this week: here’s everything you need for 50 Shades of amazing glutes.

Table Hamstring Curl

Stand facing table. Bend forward, resting forearms on table with palms up. Keep spine long and lift right leg directly behind body as high as possible without rotating hips. With right foot flexed, bend right knee, bringing right heel toward glutes. Extend leg straight.*

Curtsy Kick

Stand to left of table with right hand gently resting on tabletop, left hand on hip. With heels of feet touching, bend knees lowering into a squat, keeping spine long and hips in line with shoulders. (Imagine sliding between two glass panels.) Go as low as possible without lifting heels, then push up to stand.

 

Narrow Plié

Stand to left of table with right hand gently resting on tabletop, left hand on hip. With heels of feet touching, bend knees lowering into a squat, keeping spine long and hips in line with shoulders. (Imagine sliding between two glass panels.) Go as low as possible without lifting heels, then push up to stand.

Narrow Squat With Foot Raised

Stand facing table with hands gently resting on tabletop, feet close together with toes pointed forward. Pop left heel up, resting on the ball of left foot. Hinge hips back to lower into a narrow squat, keeping left foot raised. Return to standing.*

Bent-Over Leg Extension

Use a stable table and rest torso on tabletop, keeping feet on floor. Grip sides of table with hands. Keeping torso flushed against table, lift legs in air towards the back corners of the room. Raise legs as high as possible without arching back. Squeeze glutes at the top, then return legs to floor.

Wide Plié

Stand to left of table with right hand gently resting on tabletop, left hand on hip and feet two to three feet apart with toes facing out. Lift on to ball of left foot and bend knees, sliding butt down keeping hips in line with shoulders until thighs are parallel to floor. Return to standing.*

 

Quarter-Squat Kick

Stand to left of table with right hand gently resting on tabletop and both toes pointing forward. Bend right knee slightly to a quarter-squat and lift left leg in air directly in front of body aiming for thigh to reach hip height. Bend and extend left leg without straightening right knee.*

Assisted Disco Reach

Stand facing table with toes pointing forward. Extend right out to right while reaching right arm diagonally overhead to the left. Slowly bring right leg diagonally behind left while switching arms. Keep spine long and abs tight and use the table as needed for balance.*

Quad Stretch

Stand with back to table. Bend right knee, resting top of right foot on tabletop. Feel the stretch along the front of right leg. Hold for 20 seconds.*

Figure Four Stretch

Stand facing table with feet pointing forward. Lift left leg on tabletop, bending knee so shin is parallel to hips. Keeping the spine long, slowly bend over left leg. Hold for a few seconds then slowly return to standing

 

Yahoo.