Workout Throwback: The Best Moves to Lift and Tone Your Butt – The Workout Girl

Workout Throwback: The Best Moves to Lift and Tone Your Butt

Here’s a workout remix from 2014! It’s just as good now as it was back then. :)

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 (3 lb, 8 lb, 10 lb), balance ball

Circuit 1 – Do 3x Through

A) The “Happy Feet” – Lay on your back on the mat with your knees bent at a 90 degree angle so that your feet are off of the floor.  Quickly lower your left foot to touch your toes to the mat.  As you return your left leg to starting position, lower your right foot to touch your toes to the mat.  Repeat, alternating feet, as fast as you can continuously for 1 minute.

B) The “Get Up & Get Down”- Start by standing with one leg forward and one leg back holding 8 lb weights at your sides.  Lower into a lunge.  (Back Straight! Try not to let your front knee go over your toe! Stick your ass and chest out!)  Return to standing.  Repeat, with your feet planted the whole time, 10x.

C) The “Now Just Get Down” – Stand up straight with your arms straight out in front of you at shoulder height and your legs shoulder-width apart.  Squat down.  As you squat, pretend you are doing a “Booty Drop” in a rap video — your ass and chest should both be out as far as possible and your back should be straight.  Repeat x 10.

circuit 1
Circuit 2 – Do 3x Through

D) The “Donkey Kick” – Begin with your knees bent on your mat so you are on all fours.  Bend your elbows so that your forearms are resting on the mat in front of you.  Balance a 3 lb weight on your leg behind your right knee.  Keeping your left knee on the mat, lift your right leg, keeping your right knee bent at a 90 degree angle the entire time, until your right heel is directly facing the ceiling.  Slowly lower your right knee to a few inches above the ground.  Repeat 10x and then repeat 10x more with the left leg.

E)  The “Gettin’ Down” – Begin by standing on your mat, legs shoulder-width apart.  Bend your elbows so that you hold 10 lb weights above each shoulder.  Keeping your back as straight as possible, and sticking both your butt and chest out, bend your knees to lower into a squat.  In an explosive motion, use your legs to launch into a standing position as you lift both of the weights straight overhead.  The momentum from your legs and butt should do all of the heavy lifting for you.  If the weights feel too heavy to lift, you are probably not doing this exercise correctly.  Repeat 10x.

F) The “Pick Up Line” – Begin by standing on your mat with your feet together.  Try to keep your legs straight throughout this exercise, if possible.  Place a 10 lb weight on the ground in front of you.  Bend at the waist towards the floor.  As you bend, keep the back as flat as possible.  Reach down and pick up the weight with both hands.  Bend at the waist to return to standing, bringing the weight up to your hips.  Bend at the waist towards the floor and drop the weight back on the ground.  Bend at the waist to return to standing.  Repeat 10x.
circuit 2
Circuit 3 – Do 2x Through

G) The “Bridge” – Begin by laying on your back on your mat with both of your legs outstretched.  Raise your legs so that your heels are resting on a balance ball.  Keeping your arms resting at your sides on the mat, lift your butt and back off of the mat to form a “bridge” to the balance ball.  Your body should be as flat as possible.  Keeping your butt tight, bend your knees to roll the ball towards you.  Then slowly extend your legs to roll the ball back to starting position.  Repeat 10x.

H) The “Swimmer” – Stand up straight with your arms bent at your elbows – your fists should be held at chin height.  Squat down.  As you are in the squat, reach both of your arms straight in front of you and kick your left leg out behind you until it is fully extended.  Return to squat position.  Reach both of your arms straight in front of you and kick your right leg behind you.  Repeat, continuously alternating legs, 10x each leg.

I) The “Rocker” – Lay on your back on your mat with your hands at your sides and your knees bent.  Your feet should be flat on the floor.  Hold a balance ball under your knees.  Now rock your hips up and towards your chest, holding the ball in your knees the entire time.  Lower your hips, but don’t let your feet touch the ground.  Repeat, rocking back and forth, 12x.  Squeeze your butt and keep your abs tight throughout this exercise.

circuit 3

 

xoxo,

Workout Girl

 

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