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How To Get Your Best Butt. EVER.

As a wise man once said…”You can’t get the butt you want by sitting on the one you have.” It’s time to whip that booty into shape with this killer “do anywhere” workout. Ready? Let’s do it.

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be a lot easier.

Equipment:

-balance ball

Circuit 1 – Do 3x Through

A) The “Ballet Boot-ay” – Begin by standing on your mat with your feet wide apart.  Slowly lower into a squat.  Don’t let your knees go past your toes!  Repeat 12x.

B) The “Booty Bounce” – Begin by standing facing the back of a sturdy chair.  Wrap both hands around the top of the chair.  Stand on your tippy toes.  Bend your knees to lower into a squat.  Now, unbend your knees slightly to come up just an inch or two. Then, lower back into a deeper squat.  Continue to pulse up and down in a squat position nonstop for 30 seconds.

C) The “Bridge The Gap” – Begin by lying on your back on your mat with your heels resting on top of the seat of a sturdy chair.  Keep your arms at your sides.  Raise your left leg up until it is perpendicular to the ceiling.  Holding this position, lift your hips off of the ground until your body is in a straight line from the chair to the ground.   Then, slowly lower your hips back to the ground.  Repeat 12x, and then switch legs and do 12 more lifts.

circuit 1
Circuit 2 – Do 3x Through

D) The “Jumping Bean” – Begin by standing on the ground facing the bottom step of a flight of stairs.  In an explosive motion, jump with both of your feet onto the bottom step and land in a squat.  Then, jump with both of your feet back to the ground and land in a squat.  Repeat 12x.

E) The “Lunge Lover” –  15 lunges back and forth across the room.  Push through the pain!

F) The “Up Against A Wall” –  Begin by standing with your back to a wall.  Wedge a balance ball between your lower back and the wall.  Slowly bend your knees until they are bent at a 90 degree angle.  It should look like you are sitting on an invisible chair, with the chair back being a balance ball.  Hold this position for 30 seconds.
circuit 2
Circuit 3 – Do 2x Through

G) The “Lift ‘Em & Love ‘Em” – Begin in a position as if you are going to do a push up, except your hands are resting on a balance ball.  Keep your body as straight and flat as possible.  Slowly lower onto your forearms onto the balance ball.  Maintaining your balance in this position, lift your right leg up towards the ceiling.  Hold for 2 seconds, and then slowly lower your leg back to the ground.  Then, lift your left leg up towards the ceiling.  Hold for 2 seconds, and then slowly lower your leg back to the ground.  Repeat 12x each let, alternating legs.

H) The “Flying V” – Begin on your back on your mat with your feet resting on top of a balance ball.  Dig your heels into the ball and lift your hips off of the ground towards the ceiling.  Bend your knees to roll the ball in towards your butt.  Your body will look like an upside down “V.”  With control, slowly roll the ball back to starting position.  Repeat 12x.

I) The “Must Thrust” – Lay on your back on your mat with your feet resting on top of a balance ball.  Dig your heels into the ball and lift your hips off of the ground towards the ceiling.  With control, slowly lower your  hips back to the ground.  Then, lift your hips again off of your mat and towards the ceiling.  Repeat 20x.

circuit 3

 

xoxo,

Workout Girl

 

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