Fit Villains: Selfish, Shameless, Sassy, Fitness.

If you’re a firehydrant fan, you’ll love pendulums! Of all the butt lovin’ exercises I shot the other day, this one KILLED me!

Challenge: 3 rounds of 20 pendulums alternating sides! When it gets easier, try 20 PER side without switching in between.

Fun fact: there’s a hole in the crotch of my pants for these shots. Didn’t notice til after. Myth busted: I’m not perfect!

How To Do It

A. Bend at the hip, keeping a flat back. Place hands down in front of you, chest open and EYES forward. (fight the urge to look at your feet! I know you do it!). I use a dumbbell to add height, but you can also place your hands on the floor, a couch, a med ball or stability ball, a chair etc.

B. Straighten your legs as much as you can. You can keep a slight bend at the knee if needed. Keep feet hips width apart. I call this the ‘check out my tush’ stance. You’ll know what I mean. :)

C. Trying to keep your hips and chest facing the floor (neutral position), lift one leg up and out to the side as high as you can without twisting. Keep it slow and controlled. Hold for a beat, then switch sides.

Warning: these are TOUGH! It’ll challenge your balance, so only lift as high as you can with proper form. You can build up to higher kicks over time.

Bonus: Leg weights at home? Whip ‘em out!