Getting Glutes Like Rihanna
Rihanna’s rear received some major attention in the spring when she posed for the cover of Rolling Stone in a very revealing photo. The picture had some people wondering about how chain-metal garments are even possible, but what a lot of people wished to find out was how Rihanna gets her butt into such wonderful shape. Her trainer, Harley Pasternak revealed some moves that have made Rihanna’s glutes the cover-worthy sensations that they are.
Pasternak says that you should try to do 3 sets of 20 to 25 reps of each Rihanna exercise. Try to vary the workout, and you should see better results.
Four Moves That Can Help You Get Rihanna’s Glutes
The Exercises:
- Skater Lunge (also known as the Curtsey Lunge): Stand with your feet close to each other, then lunge backward using your left leg. Move the leg in a diagonal fashion behind you while you are lunging. Do the same thing with your right leg, continuing to quickly alternate between legs until the set is finished. You can change this technique trying a stationary reverse lunge.
- Step-Ups: Use a bench or a chair for this one. You will step up using your left leg, bringing the right one along. On the way back down, you will want to lead again with the left leg. Complete the repetitions on the left side then do the same for the right side.
- Step-Across: Stand on the side of an object such as a bench or a chair. Step upon the bench using your right foot if you are located on its right side. Raise up your left leg, then use your right foot to step down on the bench’s left side. Alternate sides for the recommended number of reps.
- Stiff Leg Dead lift: With your feet spaced apart at shoulder-width and in front of you a weight which can be a barbell or something similar, lean over and lift the weight up, slowly rising to a standing position. While doing so, slide your hips back to keep your hamstrings taut. Slowly return to the ground, and then repeat the process.
Photos via zimbio.com
