How To Tighten Up Your Tushy – The Workout Girl

How To Tighten Up Your Tushy

Many girls spend an inordinate amount of time on their primping rituals –  meticulously doing their make up, their hair, etc.  Why?  Because we all want to make an attractive first impression.  Well, did you ever consider that you also want to make a great lasting impression?  A toned butt can make heads turn.  In fact, according to examiner.com, your derriere is the #1 thing that men find attractive!  Perhaps instead of spending all that time straightening your hair, you should be doing a set of squats…? Or not… OK, maybe just a couple squats…just for good measure. :)

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 lb, 10 lb), balance ball

Circuit 1 – Do 2x Through

A) The “Just Kickin’ It” –  Begin on all fours on your mat.  Make sure your shoulders are directly over your wrists and your hips are directly over your bent knees.  Bring your right knee into your chest and then fully extend your right leg out behind you.  Bring the right knee back into your chest, never letting your right foot touch the ground.  Repeat 15x, and then repeat 15x more with your left leg.

B) The “Bridge to Nowhere” – Begin on your back on your mat.  Rest your arms at your sides.  Bend your knees so that your feet are resting on the floor.  With control, lift your hips as high off of the ground as possible.  Keep your butt tight and hold for 5 seconds.  With control, return your butt to the ground.  Repeat 20x.

C) The “Balancing Act” – Begin by standing on your mat.  Bend your knees slightly.  Extend both of your arms in front of you at shoulder height.  Simultaneously lean your torso forward while extending your right leg behind you.  Lift your right leg behind you as high as you can.  Hold for 3 seconds.  With control, return your right foot to the ground.  Repeat 15x, and then repeat 15x more by extending your left leg behind you.


Circuit 2 – Do 2x Through

D)  The “Elevator” – Begin by lying face down on your mat.  Cross your arms in front of you to cradle your head.  Extend both legs behind you.  Bend your left knee at a 90 degree angle so that your foot is facing towards the ceiling.  Rest a 3 lb weight on the back of your left knee.  With control, lift your left leg as high off of the ground as possible and lower to just above the ground.  Repeat 12x, and then repeat 12x more with the weight resting on the back of your right knee.

E) The “Invisible Chair” –  Begin by standing with your feet shoulder-width apart on your mat.  Extend your arms in front of you at shoulder height, and then raise them to a 45 degree angle.   With control, lower into a squat so it looks like you are sitting on an invisible chair.  Try to stick your butt back as far as possible so that your knees don’t go over your toes.  Hold for 10 seconds.  Repeat 3x.

F) The “Ball Hauler” –  Begin by lying face down on your mat.  Cross your arms in front of you to cradle your head.  Extend both legs behind you and wedge a balance ball between your feet.  With control, raise your feet (holding the ball!) as high off of the ground as you can.  Hold for 3 seconds.  Slowly lower the ball back to the ground.   Repeat 12x.




Circuit 3 – Do 2x Through

G)  The “Back That Thang Up” – Begin by standing on your mat.  Bend your right knee and plant your right foot on the ground.  Take a giant step backwards with your left leg and lower into a backwards lunge.  Push through your right heel to return your left leg to starting position.  Repeat 12x, and then repeat 12x more by lunging backwards with your right leg.

H) The “Power Lifter” – Begin by standing on your mat with knees bent.  Hold a 10 lb weight in each hand just above your shoulders.  Lower into a squat.  In an explosive motion, come up out of the squat and simultaneously lift the weights overhead.  The momentum to lift the weights should come from your legs as you stand up, not from your arms.  If the weights feel too heavy, you are not doing this move correctly!  Repeat 12x.

I) The “Power Plie” – Begin by standing with your legs wider than shoulder-width apart.  Point your feet away from each other at 45 degree angles to the body.   Extend your arms in front of you at shoulder-height.  With control, lower down into a squat.  Repeat 12x.


Fitness Tip of the Day

Routine is key when trying to stick to your fitness goals.  Schedule your workouts as if you would schedule regular appointments.  Add them to your calendar and treat them as a priority.

 

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.