The Booty Tone Up – The Workout Girl

The Booty Tone Up

Is your backside looking a little flat? It’s time to shape up your behind! This workout will help you lift and tone your butt, so it’s looking even more fabulous in those skinny jeans. :)

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 “Lift My Spirits” – Begin by lying face down on your mat.  Cross your arms to support your head.  Wedge a balance ball 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 balance ball is just an inch or so above the ground.  Repeat 12x.

B) The “Balls To The Wall” – Begin by standing facing away from a wall holding 5 lb weights.  Wedge a balance ball between your back and the wall.  Bend your knees to a 90 degree angle to lower yourself (and the ball) down the wall.  It should look like you are sitting on an imaginary chair and leaning against a balance ball.  Hold this position for 30 seconds.

C) The “One-Legged Bandit” – Begin in a position as if you are going to do a push up, except your hips are on top of a balance ball.  Being careful to maintain your balance,  lift your right arm to extend it out in front of you.  Keeping your arm raised, lift your left leg as high as you can towards the ceiling.  With control, lower your right leg to just above the ground.  Repeat 12x with your right leg, and then switch arms/legs and repeat 12x more by raising your left leg.

circuit 1
Circuit 2 – Do 3x Through

D) The “Must Thrust” – Begin by laying on your back on your mat with your arms resting at your sides.  Lift your hips as high as you can towards the ceiling.  Holding this position, lift and lower your hips 20x without letting your hips touch the ground.

E) Repeat the “Must Thrust,” except move your hips side-to-side 20x instead of up and down.

F) The “Invisible Throne” –  Begin by standing on your mat.  Lower into a squat.  Have your knees be as close to a 90 degree angle as possible.  Don’t let your knees go past your toes.  Lift both arms up overhead for balance.  Hold this position for 30 seconds.

circuit 2
Circuit 3 – Do 2x Through

G)  The “Jack It Up” – Begin by laying on your mat with your feet resting on the seat of a sturdy chair.  Keeping your arms at your sides, lift your hips up towards the ceiling to form a straight line with your body from your head on your mat to your feet on the chair.  Then, lift your left leg until it is perpendicular to the ceiling.  Holding this position, lift and lower your hips 12x (but never let your hips touch the ground).  Repeat 12x more by switching legs.

H) The “Pick Up The Slack” –  Begin by standing on your mat with a 10 lb weight in front of you.  Squat down. (Don’t let your knees go over your toes!)  Once in a squat position, grab the weight in front of you.  As you come up out of the squat to return to standing, lift the weight up towards your hips.  Holding the weight, squat down again to return the weight to the ground.  And then return to standing without the weight.  Repeat 12x.

I) The “Tap Dance” – Lay 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 just your right leg and gently tap your right foot on the ground.   Then, quickly lift your right leg back up.  As you lift your right leg, lower your left leg and gently tap your left foot on the ground.  Then, quickly lift your left leg back up as  you again lower your right leg.  Repeat 15x each leg, alternating legs.

circuit 3
Fitness Tip of the Day

You could be burning an extra 500 calories per day by doing these simple things.

 

xoxo,

Workout Girl

 

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