The Butt Sculpting Workout – The Workout Girl

The Butt Sculpting Workout

Let’s examine the facts here, people.  Fact 1:  Skinny jeans are trendy.  Fact 2:  New Year’s Eve is around the corner, and many festive dresses are form-fitting.  Fact 3:  You’ve been eating lots of turkey, stuffing, glazed ham, fruit cakes, latkes, gingerbread cookies, and candy canes in the past couple of weeks, and, sadly these don’t go straight to your boobs.  (Sorry to let you down there.)  Now here’s the good news… I’ve created this workout to focus on toning and firming your booty, so these truths won’t be concerns any longer.  You’re welcome.

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:

-balance ball

Circuit 1 – Do 3x Through

A) The “Sideways Boogie” – Begin by laying on your right side on your mat, with your left leg resting atop your right.  Bend your right elbow to rest your head in your right hand.  Rest your left forearm on the mat in front of you.  Keeping your legs together, lift both legs up towards the ceiling as high as you can.  Slowly lower both legs to just above the ground.  Then, lift again.  Repeat 12x, and then switch sides and repeat 12x more.

B) The “Thrust Or Bust” – Begin on your back on your mat, resting your arms at your sides.  Rest your heels on a balance ball in front of you.  Digging your heels into the ball lift your hips towards the ceiling as high as you can.  With control, slowly lower your hips back to the floor.  Repeat 15x.

C) Repeat the “Thrust or Bust,” except after you lift your hips, bend your knees to roll the ball in towards your torso.  With control, slowly unbend your knees to roll the ball back to starting position.  Repeat 12x without lowering your hips to the ground.
circuit 1

Circuit 2 – Do 3x Through

D) The “Chair Is Not There” – Begin by standing against a wall.  Slide your back down the wall until your knees are bent at a 90 degree angle.  It should look like you are sitting on an invisible chair.  Hold for 30 seconds.

E) The “Straight Up Squats” –  12 regular ‘ol squats.  Don’t let your knees go over your toes as you bend.  Stick your chest and butt out.

F) The “Lift My Spirits” –  Begin in a position as if you are going to do a push up, except your feet are resting behind you on a balance ball.  With control, lift your right leg off of the ball to a 45 degree angle to the ceiling.  Slowly return your right leg to the ball.  Repeat 10x, and then switch legs and repeat 10x more.
circuit 2

Circuit 3 – Do 2x Through

G) The “Booty Shaker” – Begin by laying on  your back on your mat.  Rest your arms at your sides.  Bend your knees so that your feet are resting on the ground.  Lift your hips towards the ceiling.  Holding this position, move your hips from side to side nonstop for 30 seconds.

H) Repeat the “Booty Shaker,” except, instead of moving side to side, move your hips around in a circle in a clockwise motion for 30 seconds.  Then, move your hips in a counter-clockwise circle for another 30 seconds.

I) The “Back Up” – Begin on your stomach on your mat.  Cross your arms to cradle your chin.  Bend your knees at a 90 degree angle so that both feet are pointed towards the ceiling.  With control, lift your thighs a few inches off of your mat towards the ceiling.  Keep your knees bent the entire time.  Repeat 15x.

circuit 3

Fitness Tip of the Day

Trying to be healthy before the Holidays get the best of your waistband? Here is a list of ‘negative calorie’ foods. Add these as part of a balanced diet to help reduce your daily caloric intake. Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

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.