How to tone your butt (and your whole body) in one simple move

How to tone your butt (and your whole body) in one simple move

Fitness superstar Amanda Bisk shows you how to get down.

EXCERCISE: OVERHEAD REVERSE LUNGE

WHAT IS IT GOOD FOR? ”It is really great for toning your legs, and especially your butt! And since your arms are up above your head, you’re working on your core stability and arm strength, too.”

EQUIPMENT: Any weight between 5 – 10 kilograms, depending on how strong you are. Amanda used a medicine ball, but (almost) anything works! 

REPS: 10 – 20

STEP ONE
Start with the weight up above your head. Make sure to pull your belly button in and make your core nice and tight. Your body should be straight with your feet about a hip-width apart. 
 

STEP TWO
Take a big step backwards – step as far back as you can. Slowly begin to lunge down. You want your knee to just gently kiss the ground, try not to hit the ground – hover right above it. When you are in the lunge position, make sure that your front knee is directly above your ankle, you don’t want it to be in front of your toe. Make sure you’ve got a nice, straight line. 

STEP THREE
When you are ready to stand up, really press through your front heel and squeeze your front knee out towards your little toe. That is going to activate your glute. Then stand up nice and tall with your feet a hip-width apart, and back to your starting position. 



AMANDA BISK

WHAT: Exercise physiologist, Instagram fitness superstar and H&M Sport Ambassador

AGE: 29 

LOCATION: Perth, Australia

INSTAGRAM: @amandabisk

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