Although we aren’t sporting shorts and bikinis anymore, it doesn’t mean that we have to let ourselves completely go and pack on the pounds. Autumn is one of my favorite times of year to be exercising outdoors – the air is crisp and the scenery is stunning with the leaves changing color. One area of the body that is often neglected with pant wearing and stretchy tights is the booty, aka your butt. Here is an effective, body weight outdoor workout I devised to help sculpt your tushy and keep things in check this fall.
The staircase at St. Pietersburg offers a decent flight (~75 steps), not like the Chedoke 300 step staircase in Hamilton, Ontario, but it did the trick. Since it was a smaller flight, I kept my rest intervals short, about 30 seconds, and I completed 8 sets up and down. For safety reasons make sure not to sprint down the steps!
3. Unilateral Bench Reverse Lunges
This exercise really creates a deep stretch in the hip extensors, ie the butt and hamstrings, and adds a stability component since you are working one leg at a time. Try 3 sets of 25 reps per leg, with 1 minute of rest between sets.
Execution: Start by standing on a bench (or if there isn’t one you can use the 2nd or 3rd step of a staircase), lunge backwards with the right leg making sure you get a long stride. Then step back up onto the bench, and repeat. Finish reps on one leg, then move on to the other leg to complete the set.
Here’s to building better behinds!
- Dr. Crystal