What Every Woman Ought To Know About Her Butt – The Workout Girl

What Every Woman Ought To Know About Her Butt

What do you think is the #1 thing that many men say that they find most physically attractive about a woman?  Nope, not boobs.  Sorry, it’s not your legs either.  Yep, it’s your butt.   That’s right, ladies–you can make men swoon with a toned tushy.  Aren’t you glad we got to the “bottom” of that mystery? (Zing!) Try this workout on for size and see if your newly toned “junk in the trunk” makes you feel sASSy.  OK, fine, no more cheesy jokes…at least until next week.

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 (10 lb), balance ball, medicine ball

Circuit 1 – Do 2x Through

A) The “Flying V” –  Begin in a position as if you were going to do a push up, except your feet are resting on a balance ball behind you.  Keeping your feet on the ball, roll the ball towards you while bending your torso so that your butt is sticking as high in the air as possible.  You should look like an upside-down “V.”  Holding this position, lift your left leg as high in the air as possible. Slowly return it to the ball and repeat 10x.  Then repeat 10x more with your right leg.

B) The “Butterfly Wings” – Begin by laying on your mat on your right side.  Bend your knees and rest your left leg on top of your right leg.  Your feet should be together the entire time, while your legs are moving apart from each other.  Rest both forearms on the mat in front of you.  Rotate only your left leg to bring it up to a 90 degree angle to the floor.   Slowly rotate back down to starting position.  Repeat 12x, and then turn over your left side and repeat 12x more with your right leg.

C) The “Step Up The Intensity” – Begin by standing holding a medicine ball facing your couch cushions.  Bend your left knee to step your left foot onto the couch.  Then, bend your right knee to step all the way onto the couch.  Step backwards to return to starting position.  Repeat 12x.


Circuit 2 – Do 2x Through

D)  The “Booty Drop” – Begin by standing on your mat with your feet shoulder-width apart.  Hold a medicine ball in front of your chest with your elbows bent at your sides.  Keeping your back straight, bend your knees to a 90 degree angle to squat down.  Slowly return to standing.  Repeat 12x.

E) The “Pick Me Up” – Begin by standing on your mat with your feet shoulder-width apart. Have a 10 lb weight on the ground in front of you.  Bend at your knees and waist to pick the weight up off of the floor.  As you stand up straight, bring the weight to weight height.  Slowly bend to return the weight to the floor.  Repeat 12x.

F) The “Perfect Plie” – Begin by standing on your mat with your feet wider than shoulder-width apart.  Hold a 10-lb weight in between  your legs, with your arms outstretched.  Your toes should be pointed slightly outward.  Keeping your back straight, bend your knees to squat down.  Try to bring the weight as close to the floor as you can without bending over.  Slowly return to standing.  Repeat 12x.




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 in a clockwise circular motion x15, and repeat counter-clockwise x15 (don’t rest in between!).  Again, don’t let your ass touch the ground!

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


Fitness Tip of the Day

Scientists estimate that laughing 100 times is equivalent to a 10-minute workout on a rowing machine.  So if I start watching more episodes of  “Modern Family,” can I do fewer crunches?? :)

 

xoxo,

Workout Girl

 

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