Rihanna's backside got some major attention back in March after a particularly revealing shot on the cover of Rolling Stone. And while the photo had some wondering how the physics of chain-metal shorts are even possible, what we wanted to know was how she gets her butt in such cover-worthy shape. We spoke to her trainer, Harley Pasternak, to find out the moves she uses on that famous derrière.
Aim for three sets of 20 to 25 repetitions of each exercise, says Pasternak, and mix up your workout to keep seeing results.
1. Curtsey Lunge (a.k.a. Skater Lunge): Stand with your feet together, then take a large lunge backward with your left leg, moving your leg diagonally behind you as you lunge. Repeat with your right leg, and continue to rapidly alternate between legs until you finish your set. If you'd like to modify this exercise, try a stationary reverse lunge, continuing to alternate your legs.
2. Step-Ups: Using a chair or a bench, step up with your left leg, simply bringing your right leg along with you, and then lead with your left leg on the way back down. Do all your reps on the left side, then switch to the right and start again.
3. Step-Across: Stand to the side of your bench or chair. Step on using your right foot from the right side. Bring your left leg up, and then step down with your right foot on the left side of the bench. Continue alternating sides for 20 to 25 repetitions.
4. Stiff Leg Deadlift: Stand with your feet shoulder-width apart and a weight on the floor in front of you: either dumbbells, a barbell or a Harley bar. Lean over, pick up the weight and slowly come up to standing, sliding your hips back and keeping your hamstrings tight. Return the weight to the ground slowly, then repeat.
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