2-in-1 Timesaving Exercises: Back-Flye

2-in-1 Workout | Thighs and Butt

2-in-1 Workout / Thighs and Butt

It’s no secret that most of us women want toned, thin thighs and tight, perky butts, but getting that may often seem out of reach. With a busy schedule and everything in between, you may find yourself sitting on your glutes and thighs more often than working them out. But even when life gets in the way, I’ve got a go-to 2-in-1 exercise that you can do in the comfort of your own home with no equipment needed! And, best of all, when you use my tips to work two body parts with just one exercise, you are able to gain maximum results in minimum time.

Now, you may be asking, how do I do it? When you perform Compound and Functional movements, this allows you have a more comprehensive workout with less time and effort. Compound movements are movements that force you to work multiple parts of your body and multiple joints at one time, while a Functional motion is an exercise you mimic in your everyday life, like the motion of sitting down in a chair.

It’s not that there is anything wrong with isolating muscles and training them as you would in, say, a bicep curl (not a compound movement). But there are limitations with that kind of training. You are not getting the improved function, balance, flexibility and coordination that come only when you treat the body like an integrated whole. In daily life, muscles work together. When you get on an airplane, for example, you must bend, twist and stretch in the narrow aisle to hoist your luggage and place it overhead. That twisting, bending and placing is an example of the Compound, integrated movements that occur every day at the grocery store, when taking out the trash, or when putting the kids in the car. This holistic style of training ultimately protects you against the aches, pains and risk of injury that may accompany age.

Try these 2-in-1 exercises to strengthen and tone your hamstrings and butt:

• Back Flye With Balance –
Stand on your right leg, holding light weights. Lift your left leg off the floor behind you and balance. Start with your hands directly under your body, palms facing each other, then lift the weights and squeeze the shoulder blades together. 12 repetitions on each side

2-in-1 Timesaving Exercises: Back-Flye

• Squat Sit With A Rotating Twist –
Stand with feet hip distance apart, holding light weights in each hand. Push your hips back until your knees are bent to about a 90-degree angle, pulling weights to the chest. As you rise keep the left foot and hip parallel but pivot on the right toe, turning your whole body to the left. As you pivot on the right toe, squeeze the right glute while bringing the weights overhead toward your left side. 12 repetitions each side.


When you think of the famous sculpture of David, the butt and the hamstring are a blended area, not completely separate. You can’t have a strong butt and saggy hamstrings or vice versa — they go hand in hand. So working them together is how you get results – not working a single muscle over and over again. So let’s get started!

Here’s to your health!