Lift And Tighten Your Butt – The Workout Girl

Lift And Tighten Your Butt

Do you look at your butt in the mirror and think that that it looks as flat as a pancake?  Do you wish that you had more junk in your trunk?  Do you wish you had more curves?  If you’ve answered ‘yes’ to any of these questions, you’ve come to the right place.   This workout will help to lift and tighten your butt to accentuate your curves and help you fill out those jeans.  Work it, girl.

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 (5 lb, 10 lb), balance ball

Circuit 1 – Do 3x Through

A) The “Heel Roll” –  Begin by laying on your back on your mat with your arms resting by your sides.  Rest your heels on a balance ball, and wedge your heels into the ball.  Lift your hips towards the ceiling to form a straight light with your body from your shoulders to your heels.  Maintaining your balance, lift your right leg straight up towards the ceiling.  Wedging your left heel into the ball, bend your left knee towards the ceiling to roll the ball in towards your butt.  With control, slowly extend left leg until your left heel is resting fully extended on the ball.  Repeat 12x, and then switch legs and repeat 12x more.

B) The “Balancing Act” –  Begin in a position as if you are going to do a push up, except your feet are resting on a balance ball behind you.  Maintaining your balance, lift your left leg up towards the ceiling as high as you can.  Slowly return your left leg back to starting position on the ball.  Repeat 20x, and then switch legs and repeat 20x more.

C) The “Roll Up” – Begin by laying on your back on your mat.  Bend your knees so that your feet are on the floor.  Wedge a balance ball between your knees.  Then, lift your knees (and the ball) up into your chest.  With control, lower your feet to just above the ground.  Repeat 15x.

circuit 1

Circuit 2 – Do 3x Through

D) The “Bees’ Knees” – Begin by laying face down on your mat.  Cross your arms in front of you and rest your head on your forearms.  Have both legs extended behind you on the ground.  Bend your left knee so your left leg is perpendicular to the ground.  Place a 5 lb weight on the back of your left knee.  With control, lift your left knee off of the ground as high as you can.  Make sure that you try to keep your leg bent at a 90 degree angle the entire time.  Repeat 12x, and then repeat 12x more with your right knee.

E) The “Baby Step” – Begin by standing on the bottom step of a flight of stairs.  Stand so that you are facing the wall and not the top of the stairs.  Extend your arms out in front of you at shoulder-height.  Bend at your hips until your torso is at a 45 degree angle to the floor.  Move the foot closest to the edge of the step off of the step so that it dangles in the air.  Bend the knee of the leg that is standing on the step until you lower your dangling foot to just above the ground.  With control, unbend your knee to lift the dangling foot to the height of the step.  Repeat 12x, and then switch legs and repeat 12x more.

F) The “Lunge Love” –  Begin by standing facing away from a sturdy chair holding 5 lb weights with your arms resting at your sides.  Bend your left knee so that your left foot is resting on the chair behind you.  Bend your right knee in front of you to lower into a lunge.  Don’t let your right knee go over your toe!  With control, straighten your right leg to standing.  Repeat 10x, and then switch legs and repeat 10x more.
circuit 2

Circuit 3 – Do 2x Through

G)  The “Butt Munch” – Lay on your back on the mat with your knees bent and your feet on the ground.  Your arms should be palms-down at your sides.  Thrust your hips up towards the ceiling as high as they can go, so that all your weight is supported by your arms, your feet, and your shoulders.  Now thrust your hips up and down 20x, all the while never letting your ass touch the ground.

H) Repeat the “Butt Munch”, but instead of moving your butt up and down, move your ass from side to side 20x.  Don’t let your butt touch the ground!

I) The “Lift My Spirits” – Begin by lying face down on your mat.  Cross your arms to support your head.  Wedge a 10 lb weight between your feet behind you.  Slowly lift your legs as high as you can towards the ceiling.  With control, slowly lower your legs until the weight is just an inch or so above the ground.  Repeat 12x.

circuit 3

Fitness Tip of the Day

Do you usually have trouble motivating to do a workout?  Try scheduling them into your calendar and make them part of your routine.  For example, every Tuesdays and Thursdays you commit to doing a 1-hour workout at 6 PM.  If other plans come up, schedule around your workout.  Treat your workouts like important appointments.

 

xoxo,

Workout Girl

 

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