Ugh. The dreaded cellulite. It’s like the annoying house guest you just can’t get rid of. With bikini season just around the corner, it’s time to focus on lifting your toning your butt to reduce the appearance of cellulite so you can strut your stuff on the beach like it’s your runway. You got this.
Know Before You Got
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.
-free weight (3 lb), medicine ball, balance ball
Circuit 1 – Do 3x Through
A) The “Couch Crasher” – Begin by sitting on the edge of your couch or a chair. Hold a medicine ball in front of your chest. Squeeze your butt and tighten your abs as you stand up straight. Keep your back straight as you stand up tall. Try not to bend over. Slowly and with control, stick your butt out and very slowly lower to sit back down on the edge of the couch/chair. Do NOT just “plop” down, or you won’t be getting the benefit of toning that butt.
B) The “Thrust Or Bust” – Begin on your back on your mat, resting your arms at your sides. Rest your heels on a balance ball in front of you. Digging your heels into the ball lift your hips towards the ceiling as high as you can. With control, slowly lower your hips back to the floor. Repeat 15x.
C) Repeat the “Thrust or Bust,” except after you lift your hips, bend your knees to roll the ball in towards your torso. With control, slowly unbend your knees to roll the ball back to starting position. Repeat 12x without lowering your hips to the ground.
D) The “Chair Is Not There” – Begin by standing against a wall. Slide your back down the wall until your knees are bent at a 90 degree angle. It should look like you are sitting on an invisible chair. Hold for 30 seconds.
E) The “Backwards Boogie” – Begin by standing on your mat. Step backwards with your right foot to lower into a backwards lunge. Return to starting position. Repeat 12x, and then do 12 backwards lunges by stepping with your left foot.
F) The “Lift My Spirits” – Begin in a position as if you are going to do a push up, except your feet are resting behind you on a balance ball. With control, lift your right leg off of the ball to a 45 degree angle to the ceiling. Slowly return your right leg to the ball. Repeat 10x, and then switch legs and repeat 10x more.
Circuit 3 – Do 2x Through
G) The “Booty Shaker” – Begin by laying on your back on your mat. Rest your arms at your sides. Bend your knees so that your feet are resting on the ground. Lift your hips towards the ceiling. Holding this position, move your hips from side to side nonstop for 30 seconds.
H) Repeat the “Booty Shaker,” except, instead of moving side to side, move your hips around in a circle in a clockwise motion for 30 seconds. Then, move your hips in a counter-clockwise circle for another 30 seconds.
I) The “Back Up” – Begin on your stomach on your mat. Cross your arms to cradle your chin. Wedge a 3 lb weight between your ankles. Bend your knees at a 90 degree angle so that both feet are pointed towards the ceiling. With control, lift your thighs a few inches off of your mat towards the ceiling. Keep your knees bent the entire time. Repeat 15x.
Fitness Tip of the Day
I’ll bet you never knew that this activity is an incredible workout…