Jane Fonda put buns, and hard body parts on the map! People are always asking in the studio about the best way to buns of steel. There are many ways but the best exercises we’ve found to tighten those tushies are still found in the original Jane Fonda Workout series. Remember Fire Hydrants and Donkey Kicks? If not, you might be too young to need to read this. Really, if you spend just 10 minutes a day doing these (and not eating) you will really see a difference. Lets review some of the basics.
Get down on “all-fours.” Both of your hands should be palm side down and flat on the floor. Your knees should be bent at a 90 degree angle and both your knees as well as your toes should also have contact with the ground.
Choose which side you will work first. Pick either your left or right side for your first set. After performing the first set, you should switch sides.
Wet the hydrant. While keeping your leg bent, lift the chosen leg up and rotate it out to your side until the inside of your thigh is parallel with ground. This is much like when a male dog lifts his leg out to urinate.
Return to the original position on “all-fours.” This is known as 1 repetition or “rep,” and it is the end position of the exercise.
Same starting position as Fire Hydrants.
Take a nice deep breath in.
As you breathe out, draw your naval to your spine, raise your right leg to a 90 degree angle to the ceiling. Keep the weight on your left leg.
Keep your back straight (no sagging or arching) do not lean backward or forward and do not allow the knee of the lifted leg to go higher than the line of your neck.
Your right foot should be pointing toward the ceiling as you do small pumping motions as if you were trying stick something to the ceiling.
As you breathe in, lower your right leg back to the starting position
Repeat this exercise with your left leg.
There are many good variations to these like straight leg circles and swing kicks. You can even make up your own as long as the form stays the same. No back sway or arch. Keep your body position straight. No Leaning to one side or the other. As with any exercise you try. Be sure to check with your doctor ( Duh…I have to say that ) and if you find that kneeling on one side is too hard on the knee or leg, you can use a gardening pad under your knee and this usually solves the problem.
E-mail us with any questions and send us those bikini pictures sporting your new buns of steel!!!!