Sculpt A Better Backside – The Workout Girl

Sculpt A Better Backside

Cellulite:  it’s like an uninvited party guest; no one is ever happy to see it, and once it arrives, it’s hard to get rid of.  And with bikini season around the corner, the pressure is on to get rid of that pesky cellulite.  Not to worry though because today we’re focusing on toning your backside.  Integrate this workout into your regular weekly routine, and  by Summer, your cellulite won’t know what hit it.

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, 8 lb, 10 lb), balance ball

Circuit 1 – Do 3x Through

A) The “To ‘N Fro” – Wedge a balance ball in the corner of a room to stabilize it.  Stand in front of the ball, extend your arms in front of you at shoulder-height, and bend forward at your waist until your hands are on the ball.  Lift your right leg and extend it behind you.  Bring your right knee forward to touch the ball, and then extend your right leg behind you to return to starting position.  Repeat 20x, and then switch legs and repeat 20x more.

B) The “Super Squat” – Begin by standing on your mat with your arms extended out in front of you at shoulder-height.  Sticking your butt as far back as possible, bend your knees to a 90 degree angle to lower into a squat.  In an explosive motion, jump up to come up out of the squat and raise your arms up towards the ceiling.  As you land, lower into another squat.  Repeat 12x.

C) The “Mega Lift” – Begin in a position as if you are going to do a push up, except a balance ball is wedged underneath your hips.  Raise your legs behind you until they are in line with your torso.  Keeping your legs together, lift your legs as high as you can towards the ceiling.  With control, slowly lower your legs until they are in line with your torso.  Repeat 15x.

circuit 1

Circuit 2 – Do 3x Through

D) The “Contouring Curtsy” – Begin by standing on your mat with your arms resting at your sides.  Step your right foot behind your left, and lower into a squat.  It should look like you are doing a curtsy.  As you come up out of the squat, lift your right leg and extend it behind you.  With control, lower your right leg to return to standing.  Repeat 12x, and then switch legs and repeat 12x more.

E) 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.

F) The “Plie of Pain” –  Begin by standing on your mat with feet slightly wider than hip distance apart.  Point your toes away from each other.  Hold a 10 lb weight in both hands and let it hang in between your legs.  Bend your knees to lower into a squat.   With control, return to standing.  Repeat 12x.
circuit 2

Circuit 3 – Do 2x Through

G) 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.

H) The “Dead Weight” – Begin by standing on your mat.  Place a 10-lb weight on the floor in front of you.  Lower into a squat and wrap both hands around the weight.  As you come up out of the squat, lift the weight until your arms are fully extended and you are standing up on your mat.  Lower back into a squat and place the weight back on the ground.  Return to standing.  Repeat 12x.

I) The “Back That Thang Up” – Begin by standing on your mat with your arms resting at your sides.  Plant your right foot, and take a large step back with your left leg.  Lower into a backwards lunge.  Return to starting position.  Repeat 12x, and then switch legs and repeat 12x more.

circuit 3

Fitness Tip of the Day

Ever wonder what a perfectly balanced dinner plate looks like? Find out here! Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

Discussion

One Response to “Sculpt A Better Backside”

  1. These are great workout tips! I love the cute names and the little barbie illustrations ; )Cellulite is like a bad guest, but with these excecises she’ll be sure to be sent packing. Thanks for the great tips.

    Posted by Jane | May 9, 2013, 11:39 am

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