Part of exercising the body is exercising the brain with new methods. Here's a workout for your seat muscles that will lift the butt and trick the mind into a seemingly quick yet challenging tone-up routine.
Start on all fours with knees placed directly under the hips, elbows below the shoulders; legs should be touching. Round the back up toward the ceiling and pull abs away from the floor.
From there, lift one leg from the ground, keeping it at a 90-degree angle, and point toes up at the ceiling. Make tiny pulses upward for 15-20 repetitions. For more of a challenge, flex the lifted foot and pulse up with the energy in your heel 15-20 more reps.
Learn how to make this move more challenging after the break!
If you still want more burn, extend your leg and tuck your hips, rounding the back out once again; extend one leg out and move up in a tiny pulsing movement. Complete 15-20 reps here. (Make sure you tuck your hips with every lift to increase difficulty.) More moves in this position: make circles with your lifted toes or flex the heel.
Photographed at Pop Physique in San Francisco, CA