Get Pippa Middleton’s Toned Tushy – The Workout Girl

Get Pippa Middleton’s Toned Tushy

After the royal wedding craze, the buzz about Pippa Middleton’s booty literally crashed Twitter.  Just think about that for a second.  There was a huge global event, a royal wedding, with royal celebrities who are admired, obsessed over, and followed in tabloids and media channels all over the world.  And yet the bride’s lesser known sister’s posterior is what brought down a ginormous global social media empire.  Not the bride.  Not any of the royals.  Not the wedding.  It was the bride’s sister’s booty.  Yeah.  THAT’s what a toned butt can do for ya.   Now if that isn’t motivation to tone your behind, I don’t know what is.

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:

-free weights (3 lbs, 10 lbs), balance ball

Circuit 1 – Do 3x Through

A) The “Bridge To No Where” – Lay on your back on your mat with your arms resting on your sides and your legs extended in front of you.   Lift your legs to rest your heels on the seat of a sturdy chair, or on your couch cushions.  Lift your right leg until your leg is perpendicular to the ceiling.  Then, lift your hips off of the floor as high as you can.  Slowly lower your hips back down to the floor while keeping your right leg perpendicular to the ceiling.  Repeat 20x, and then switch legs and repeat 20x more.

B) The “Lunge Love” – Begin by standing on your mat.  Take a large step forward with your right foot and lower down into a lunge.  As you come up out of the lunge, balance for 3 seconds on only your right foot, and then take a large step forward with your left foot and lower down into a lunge.  As you come up out of the lunge, balance for 3 seconds on only your left foot.  Repeat for 15 lunges.

C) The “Plie Of Pain” – Begin by standing on your mat with your toes pointing away from each other out to your sides.  Move your legs apart to take a wide stance.  With control, slowly squat down.  Don’t let your knees go over your toes.  Slowly return to standing.  Repeat 12x.


Circuit 2 – Do 3x Through

D)  The “Forklift” – Lie on your stomach on your mat and rest your chin on folded arms.  Keep your legs together and bend your knees so that your feet are perpendicular to the ceiling.  Rest 3 lb weights behind each knee.  With control, lift your knees as high towards the ceiling as you can.  Hold for 3 seconds.  Slowly lower your knees back to the mat.  Repeat 12x.

E) The “Kickin’ It” –  Begin on all fours with your knees bent at a 90 degree angle on the mat and your wrists aligned directly under your shoulders.   Bring your right knee off of the mat and in towards your chest, and then unbend your right knee to extend your right leg (still off of the mat) straight out behind you.  Repeat 12x, and then repeat 12x more with the left leg.

F) The “Pick Me Up” –  Begin by standing on your mat with a 10 lb weight lying on the ground in front of you.  Without behind your knees, hinge at your torso to bend down and grab the weights.  With control, slowly hinge at the waist again to lift the weights as you return to standing.  With control, hinge at your torso to place the weights back on the ground.  Then, pick up the weights again and slowly return to standing.  Repeat 12x.




Circuit 3 – Do 2x Through

G) The “Wallflower” – Begin by standing in front of a wall, facing away from the wall.  Wedge a balance ball between your back and the wall.  With control, lower into a squat as low as you can go.  As you squat, the ball should roll down the wall and stay wedged between you and the wall.  Don’t let your knees go over your toes.  With control, slowly return to standing.  As you stand, the ball will roll back up the wall to starting position.  Repeat 12x.

H) The “Going In Circles” – Begin by laying on your right side on your mat.  Bend your right elbow and rest your head on your right hand.  Rest your left forearm on the mat in front of you.  Rest your left leg on top of your right leg.  Lift your left leg to a 45 degree angle to the mat and ‘trace’ small circles in the air with your toes in a clockwise direction.  Continue nonstop for 30 seconds, and then continue for another 30 seconds in a counter-clockwise direction.  Repeat the entire exercise by switching sides and tracing circles with your right leg.

I) The “Frog Legs” – Begin by laying on your right side on your mat.  Bend your right elbow and rest your head on your right hand.  Rest your left forearm on the mat in front of you.  Rest your left leg on top of your right leg.  Slightly bend both knees (with your left leg still stacked on top of the right).  Keeping your feet together, lift your left knee up to a 45 degree angle to the floor.  Slowly lower your left knee back down until it is resting on top of your right knee.  Repeat 12x, and then switch legs and repeat 12x more.



Fitness Tip of the Day

Remember to stretch before and after every workout!

 

xoxo,

Workout Girl

 

Discussion

No comments yet.

Post a comment

Join Our Free Email List

Want Our Newest Workouts?

Shop by The Workout Girl

Shop by The Workout Girl

Build An At-Home Gym

Click here to check out what you need to create a gym at home.

Check Me Out on FabFitFun.com

Check out my columm 'Workout Wednesdays' on FabFitFun for weekly fitness tips, tricks, 'n tidbits.