Yep, we all we want a pert tight behind and these are three exercises to help you on your way while creating length and flexibility in the hips and glutes as well as toning and strengthening.

Eagle Developpes 10 – 16 reps each side
Begin by bringing your weight forward as you lift your right knee up and out behind you – think of lifting from your bottom and inside thigh so your knee is in line with your hip. Keep your arms to the side for balance (or on a ledge if you’re struggling to stand still). Keeping your supporting left leg straight throughout, extend the right leg out to the side until it is straight and as high as you can get it, then bend your right foot toward your right hip, without the knee lowering and repeat – squeezing your right glute thoughout. Keep your right knee lifted the whole time. Do your reps then change sides.

Floor Plies 20 – 30 reps 
Lying on your back with your abs contracted, keeping your lower back down, extend your legs straight up and flex them as much as you can – pushing your heels up to the ceiling. Turn the legs out from the hips so they are in first position. Slowly bend your knees fully, pushing the knees out to the side, keeping your heels together, then squeeze your inside thighs and bottom as you push the heels toward the ceiling again to straighten. The more you use your own muscle resistance with this exercise, the more benefits you will gain.

Pelvic Lifts with Alternate Leg Extension 10 – 20 reps each side
Start lying with your knees and feet hip distance apart. Keep your upper body relaxed and abs strong throughout this exercise. Squeeze your glutes in and up and lift the hips a few inches off the floor. Extend your right leg fully to the ceiling and hold it there while lifting the hips as high as you can then back down a few inches, keep repeating until you have done all your reps then change sides.

Want more burn? Repeat the exercises another 2 times…

🙂