move of the week: leg circles series
Leg Circles Series
Today I am highlighting a series of booty exercises that I will bucket into the name “leg circles series”. This group of exercises targets the gluteus maximus, gluteus minimus, and gluteus medius, the three muscles of your butt. I like to incorporate this circuit into my abdominal portion of my workout, when I am already laying on my mat. I’m not joking, this series can tighten up and round out your butt if performed correctly!
Step 1: Lay on your side. Body, especially legs, should be in a straight line.
Step 2: Keeping your movements slow and controlled, flex your top foot and circle your top leg in a counter-clockwise motion. The smaller the circle, the deeper the burn. Aim for 20 or more circles.
Step 3: Keeping your leg flexed, change direction of the leg circles to clockwise. Aim for 20 or more circles on this side.
Step 4: Once the leg circles are complete, move top leg out to the front of your body. Keeping foot flexed and leg straight, raise your leg about six inches off the ground. Raise and lower your leg, never letting it touch the ground, for 12 or more reps.
Step 5: Bring legs together. Complete 12 or more leg raises in this straight position.
Step 6: Bring top leg behind your body, completing 12 or more reps. Repeat this entire series on the other side of your body.
Recommended number of reps: 20+ per circle, 12+ per leg raise, working up to more reps as you become more conditioned.
I suggest adding some ankle weights for an extra challenge!