The gluteus maximus is the largest muscle in the human body. Let's work it.
Ready to feel the burn? Put on Trey Songs' "Oh Nana" and do these moves to the beat. Complete sixteen repetitions of each exercise. Start with the right leg, and complete three rounds of this circuit before switching to the left leg:
Fire hydrants:
On your hands and knees, abduct your bent leg. Pause for a moment, and return it back to the starting position. Keep your back straight and core tight. Kind of like a dog marking his territory!
Kick up pulses:
On your hands and knees, raise your bent leg as high as you can while maintaining proper alignment. Flex your foot, and pulse it up and down. This is a very little movement. Challenge yourself to keep your leg as high as you can.
Kick ins:
On your hands and knees, point your right toes and bring your foot to the bottom right corner. Keep your leg straight as you bring your right leg up towards the top left corner. Return the leg and tap your pointed toes where you began.
Kick outs:
On your hands and knees, point your right toes and bring your foot to the bottom left corner, crossing your stationary left leg. Keep your leg straight as you bring your right leg up towards the top right corner. Return the leg and tap your pointed toes where you began.
If this circuit is too difficult, complete eight repetitions of each exercise. If it's too easy, add some ankle weights, baby!
