Give Your Butt A Lift – The Workout Girl

Give Your Butt A Lift

Is your body not looking as perky as it used to?  Are you feeling as though your once voluptuous backside is looking a little lackluster these days?  Well, don’t fret because I’ve designed this workout to help you tone and lift your butt.  Plus, by building muscle tone, you’ll help to restore those curves you once loved.  Time to break out the spandex because you’re likely going to want to flaunt your backside and the newly toned you!

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.

Equipment:

-free weights (3 lb, 8 lb, 10 lb), balance ball, medicine ball

Circuit 1 – Do 3x Through

A) The “Drop It Like It’s Hot” – Stand facing away from your couch holding 8 lb weights at your sides.  Bend your left knee to rest your left foot on the couch cushion behind you.  Then, bend your right knee to lower into a one-legged lunge.  Unbend your right knee to return to standing on one leg.  Repeat 12x, and then switch legs and repeat 12x more.

B) The “Jump Up ‘N Get Down” – Begin by standing facing the bottom step of a flight of stairs.  Lower into a squat.  In an explosive motion, jump with both feet to land on the step.  As you land, lower into a squat.  In an explosive motion, jump backwards with both feet to land on the ground.  As you land, lower into a squat.  Repeat 10x.

C) The “Balls To The Wall” – Begin by wedging a balance ball between your back and a wall.  Hold 8 lb weights at your sides.  Slide your back (and the ball!) down the wall until your knees are bent at a 90 degree angle.  Hold this position for 60 seconds.

circuit 1

Circuit 2 – Do 3x Through

D) The “Lift It ‘N Love It” – Begin on all fours on your mat.  Wedge a 3 lb weight behind your left knee.  With control, lift your left leg up towards the ceiling as high as you can.  Be careful to keep your knee bent the entire time.  Slowly lower your knee to just above the ground.  Repeat 12x, and then switch legs and repeat 12x more.

E) The “Power Pusher” –  Begin holding two 10 lb weights just above your shoulders.  Lower into a squat.  As you come up out of the squat in an explosive motion, use the momentum from your legs to push the weights up overhead.  If the weights feel too heavy, you are not doing this exercise correctly.  Your legs should be doing all the work.  Repeat 10x.

F) The “Tap Dancer” –  Begin by laying on your back on your mat with your arms resting at your sides.  Lift both legs to a 45 degree angle to the floor.  Lower your right leg down to the floor and lightly tap your right heel on the ground.  Then, switch legs and lift your right leg while lightly tapping your left leg on the floor.  Repeat 20x each leg, alternating legs.
circuit 2

Circuit 3 – Do 2x Through

G) The “Power Picker Upper” – Begin by standing in front of a medicine ball.  Lower into a squat, pick up the ball, and bring it up to your chest as you return to standing.  With control, lower back into a squat, and drop the medicine ball on the floor.  Pick up the ball again, and bring it up to your chest as your return to standing.  Repeat 12x.

H) The “Super Squatter” – Begin by standing on your mat.  Hold a medicine ball at your chest.  Lower into a squat.  As you come up out of the squat, push the medicine ball up overhead.  Repeat 12x.

I) The “Quicker Sitter” – Begin by standing facing away from your couch.  Hold a medicine ball at chest height.  With control, lower your butt to just barely sit on the couch, and then immediately return to standing.  Repeat 12x.

circuit 3

Fitness Tip of the Day

Do you find it tough to find time for exercise during the work week? Click here to find out how to transform your pre-work morning routine into a workout. Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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