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THE REGIMEN
4DEAD LIFT Stand with feet shoulder-width apart, knees slightly bent, and arms extended toward floor, hands in fists in front of thighs. Shift hips back as you hinge forward, reaching upper body toward floor. Lower as far as possible with a straight back( no rounding!) [ shown ]. Reverse motion to return to start, squeezing glutes at the top. Repeat.
UP THE EFFORT We kept it basic in week one with body weight only, but if dead lifts are already part of your booty routine, this version may feel too easy. Feel free to grab 5- to 8- pound dumbbells. Just be sure to up the poundage as you move on in the plan.
I Saved My Best Friend
GET FITTER WITH FOOD“ You can strength-train all you want, but if you don’ t have the proper nutrients, you won’ t see results,” says Amanda Foti, RD, founder of Eat. Fit. Live. Aim for 80 to 100 grams of protein per day to increase muscle mass. Be sure to have a 10- to 20-gram protein snack, like Greek yogurt or cottage cheese, about 30 minutes pre-workout, then a proteinpacked( 20 + grams) meal, like salmon with edamame or an omelet and turkey bacon, within an hour after sweating.
Emmy Rossum with her adopted dog Pepper
5BRIDGES Lie faceup on a mat, knees bent, feet flat, and arms at sides. Press down with heels, lifting hips up and squeezing glutes [ shown ]. Pause. Lower, hovering butt above mat. Repeat.
REACH FOR THE SKY Sure, this move is straight out of an’ 80s aerobics video, but those women had buns, hon. Send your pelvis as high as possible. Says Gonzalez:“ The higher the hips, the better the contraction.”
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