Squat To Sumo Squat

Flaunting a?bootylicious?rear end is nothing new -- but never have we loved our behinds as much as we have loved them in 2014.
就你身材賽貴妃滿大街啊招搖過市有啥了不起的哼——不過好像2014年，我們對(duì)背影（臀部）的喜愛度已經(jīng)上升到新高度了呢。

Both Vogue and the New York Times were on it in 2014. And believe me, with a strategic workout plan, we can give our goods a boost. So before we say goodbye to 2014, look back at it -- and try these six moves.
《Vogue》雜志和《紐約時(shí)代》在2014年都提到了這個(gè)事實(shí)。而且請(qǐng)相信我，遵循有策略性的鍛煉計(jì)劃，我們也可以擁有迷人臀部。所以在我們同2014年告別之前，往后看看——試試這六個(gè)小體操吧。

Squat To Sumo Squat
蹲下到相撲式深蹲

Combining the sumo squat with a more traditional one turns this into a superset of sorts. With your weight in your heels, sit back and down, keeping the chest up, until your thighs are parallel with the floor. After returning to standing, rotate the toes out about 45 degrees and squat again. That's one rep. Aim for three sets of 15.
將相撲式深蹲和和更傳統(tǒng)的蹲法結(jié)合起來做成花式蹲法。把重量壓至腳踝，然后再坐下去，胸挺起來，直到你的大腿和地面平行。恢復(fù)到站立之后，旋轉(zhuǎn)腳到外八字45度，然后再蹲下。那是一回合。目標(biāo)做3組，每組15次。

Glute Press

Glute Press
壓胯

Start on your hands and knees. While balancing on one leg, flex the other foot and press the heel toward the ceiling. When your thigh is just past parallel to the ground, lower your leg back to a neutral position without letting it touch the ground. Try for 12 on each side, and work up to three sets.
從你的手和膝蓋開始。當(dāng)保持一條腿的平衡時(shí)，彎曲另一只腳，將膝蓋壓向天花板。當(dāng)你的大腿和地板平行，把你的腿伸回來到一個(gè)中間位置，不過不要接觸到地板。每邊練習(xí)12下，做3組。

Standing Kickback

Standing Kickback
站回踢

Standing tall, balance on one leg and lift the opposite leg straight back. Keep the lifted leg as straight as possible, focusing on squeezing the muscles on that side. Hold onto the back of a chair if balancing feels tough. Completely 15 on each leg and work up to repeating three times.
站筆直，一條腿保持平衡，另一條腿筆直向后踢。讓提升的那條腿盡可能的繃直，把注意力放在另一邊緊繃的肌肉上。如果覺得保持平衡很困難，就緊緊抓住一只椅背。每條腿做15下，重復(fù)3組。

Stability Ball Wall Sit

Stability Ball Wall Sit
用健身球練習(xí)靠墻坐

Leaning back onto a stability ball not only adds a bit of core work as you keep yourself balanced, it also helps support good upper-body form throughout this move, which, without the ball, would basically be a squat. With the ball around your lower to middle back, move your feet about six inches in front of your body. Lower your body as your back rolls along the ball. Your butt should move slightly under the ball. When your thighs are parallel to the floor, stand back up. Try for three sets of 15.
向后傾靠在健身球上，這不僅增加你保持平衡的核心練習(xí)，通過這步扭動(dòng)還可以鍛煉你的上半身練出好身材，沒有球的話，就會(huì)變成普通的蹲下動(dòng)作了。球從低處到中間，把你的腳提向身體6英寸。把你的身體在球上滾動(dòng)，放低。你的臀部就能夠稍許的比球低。當(dāng)你的大腿和地面平行后，再次站起來。試3組每組15下。

Single-Leg Bridge

Single-Leg Bridge
單腿仰臥橋式挺臀

Lying on your back with your arms by your sides, plant your right foot on the floor and extend the left leg straight toward the ceiling. If your hamstrings are tight and keeping that leg straight is tough, extend it at a 45-degree angle like this instead. Pressing through the right heel, lift the hips until your spine is straight. Then gently lower the hips back to starting position. Try for 12 on each leg, and work up to completing three sets.
平躺下來，把你的手臂放在兩邊，把你的右腳擱地板上，然后將左腿筆直伸展向天花板。如果你的蹄筋繃的很緊，把你伸直就很艱難，伸展成45度就像這樣。下壓右腳踝直到你的脊柱挺直。然后輕輕的放低臀部還原一開始的姿勢(shì)。每條腿做12下，完成3組。

Curtsy Lunge

Curtsy Lunge
行屈膝禮突進(jìn)

Start with your feet hip-width apart, then step the right foot behind the left, as if you were curtsying before a queen. Bend the knees and lower your body until the left thigh is parallel to the ground. Keep both knees bent at about 90 degrees and the chest and shoulders up and back. Try 12 curtsies on each side and work up to three sets.
將你的雙腳分開至與臀部同寬，然后把右腳跨到左腳后面，就好像你在女王面前行屈膝禮。彎曲膝蓋，放低你的身體，直到左邊大腿和地面平行。兩邊都屈膝成90度，胸和肩膀一前一后。每邊試個(gè)12屈膝禮做3組。