Now You Can Have A Butt That Turns Heads – The Workout Girl

Now You Can Have A Butt That Turns Heads

What’s the sexiest thing you can have?  Nope, it’s not lingerie.  It’s not an itty-bitty bikini, or those 5-inch stilettos, either.  Give up?  It’s confidence.  Yep, confidence.  You can have the best body in the world, but if you walk around like you’re ashamed of it, you’re not doing yourself any good.  You should be viewing everywhere you go as your own personal runway.  Today, we’re going to tone that derriere of yours so you’ll feel like strutting your stuff all the time.  Soon you’ll even be treating the grocery aisle like it’s Fifth Avenue.  And then you’ll KNOW you’re leaving a lasting impression. :)

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 (5 lbs), balance ball, medicine ball

Circuit 1 – Do 3x Through

A) The “Bridge To Nowhere” –  Begin by laying on your back with your heels resting atop a balance ball.  Rest your arms at your sides on the ground.  With control, dig your heels on the balance ball and lift your torso, butt, and legs off of the ground.  Only your head, shoulders, and arms should be on the ground.  With control, lower your your back and butt back to the mat to return to starting position.  Repeat 12x.

B) 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.

C) The “You Don’t Know Squat” – Begin by standing on your mat with your legs wider than shoulder-width apart.  With arms fully extended, hold a medicine ball straight out in front of you at shoulder height.  With control, squat down as low as you can go. (Don’t let your knees go over your toes!)  With control,  return again to standing.  Repeat 12x.


Circuit 2 – Do 3x Through

D)  The “Invisible Chair” – Begin by standing with your back against a wall.  With control, slowly lower down against the wall until your knees are bent at a 90 degree angle.  It should look like you are seated in an invisible chair.  While holding this position, lift your right knee off of the ground up to your chest.  With control, return your right leg to the ground (with your knee bent at a 90 degree angle).  Then, repeat by bringing your left knee up to your chest.  Repeat 10x each leg, alternating legs.

E) The “See Saw” –  Place a balance ball next to the arm of your couch, or next to any furniture that you can hold onto (and that will not move).  Rest your hips on the balance ball and hold onto the furniture in front of you with a firm grip.  Keeping your abs and butt tight, lift both legs off of the ground behind you until your entire body is parallel to the ground.  With control, lift both legs as high as you can behind you, and then lower them slowly until your body is again parallel to the ground.  Repeat 12x.

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 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 butt touch the ground.

H) Repeat the “Butt Munch”, but instead of moving your butt up and down, move it in a clockwise circular motion 15x, and repeat counter-clockwise x15 (don’t rest in between!).  Again, don’t let your butt touch the ground!

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



Fitness Tip of the Day

Be sure to stretch before and after your workout!

 

xoxo,

Workout Girl

 

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