[VIDEO] Workout of the Week - Butt Exercises

During the coldest months of winter, the weather can keep one from making it to the gym. Or maybe you’re even looking for a new exercise routine to do outside of the gym. So, this week’s workout is one that can be performed in the warmth of your home or dorm room without usingtoo much space. 

First exercise is the wall sit, which targets the quadriceps muscle and glutes. You will need to find a bare wall to do this. (A) Start out with your back against the wall and your feet shoulder width apart. Make sure your feet are about two feet from the wall so that your knees are aligned with your ankles. (B) From this position, slowly slide your back down the wall until your quads are parallel to the ground. (For beginners aim for a 45 degree angle) Hold this position for 20-60 seconds and repeat after a 30 second rest for four sets total. Tip: Keep your hands on out in front of you or by your side, not under your butt. Or you can try this next exercise between rests, which also works the same muscle groups.

To do a standing lunge, (A) stand tall with your feet together and your shoulders back.  (B) Then take a big step forward with your left leg, making sure when you do this that your knee is aligned with your ankle. At the same time your right leg should be bent and lower to the ground. Tip: For balance, place your hands on your hips.  Keep shoulders back, your core and butt tight. To bring yourself back, use those butt muscles and come back to your starting position. Switch sides and step out with your right leg and bend your left knee. Repeat this for a total of 12 times. 

Then go back to a 20-60 second wall sit.

These exercises could be easily performed during the commercial breaks of your favorite television show.