The No-Squats Killer Booty Workout

Let's face it.

Not everyone can perform the ever so popular squat whether it's due to an injury or weak knees.

So here are 6 alternatives that will get you one step closer to a killer booty-possibly better than squats ever would!

1. Glute Kickback

• Get into a quadruped position with all four limbs on the floor.
• Your hands should be lined up directly under your shoulders and your knees should be directly under your hips.
• While keeping your knee bent, lift up one knee off the floor and drive your leg up toward the ceiling until your thighs become aligned with your torso.
• Lower your knee back toward the floor, and immediately move onto the next repetition. 
• Perform all repetitions on one leg before switching to the opposite leg.

2. Step Up

• Stand in front of a plyo box or a large step with either a barbell positioned on your upper back shoulders or dumbbells in your hands and down by your sides.
• Place one foot completely atop the box or step.
• Drive off that lead foot to lift your entire body up onto the box or step, driving the knee of your trail leg up to your chest.
• Keep your initial foot atop the box or step and lower your body back to the floor.
• Perform all repetitions on one leg before switching to the opposite leg.

3. Glute Circles

• Get on hands and knees and extend one leg, bent at roughly a 90-degree angle.
• Now draw a circle with the foot of the leg that is lifted.
• You will feel this in your glutes – this is a butt lifting workout as it targets and tones the glutes from multiple angles.
• Do 7 circles in each direction, on each leg.

 

4. Alternating Bridge Extensions

• Lie on your back with your knees bent so that your feet are flat on the ground.
• Press up through the feet to go into a “bridge” so that your bodyweight rests in your feet and shoulders.
• While in this position, extend one leg completely before placing it back down on the floor while lowering your body from the bridge.
• Alternate which leg extends each time you go up into the bridge.
• The backs of thighs (hamstrings) and glutes are the main targets during the bridge, while you will feel the leg extension in your quadriceps.

5. Swinging Bridges

• Go back into the bridge position described above.
• Here is where the “swinging” comes in; press upwards and to one side of the “bridge”, before dipping back down towards the mat while moving to press upwards at the opposite side.
• This one is a great no squat workout for the lower body.

6. Knee Tuck Extensions

• On all fours, lift one leg straight out behind you into the air so that you feel the burn in your glutes.
• Then, bring that same leg up and in so that your knee almost touches the elbow of the same side of the body.
• You will feel this in your glutes, thighs, obliques, lower back and even a bit in your arms and shoulders.

Want to build a better body in just 12 weeks? Check out my Fit Mommy Workout Bundle!

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In this bundle, you will receive:

-Butt & Thigh Blaster 4 Week Home Workout Program

-Armed & Fabulous 4 Week Home Program 

-Ab & Core Attach 4 Week Home Program

-Eat Clean, Get Lean 4 Week Meal Plan

All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. 

Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.

*The Armed & Fabulous program does require one set of dumbbells only.

Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.

"Can I do all 3 workout programs together?" Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over! 

Diary of a Fit Mommy's Total Body Stroller Workout

Hey ladies! 

For those of us who stay at home with a baby on our hands all day, it can be a tedious task trying to sneak a workout in-especially when baby does not nap on schedule-or altogether! I have created a very basic and simple stroller workout for stay at home moms, and working moms alike, to complete each morning or evening-or when you get the chance! It combines 9 key moved and takes about 20 minutes to complete. Best of all? You get to spend time with your little one and get them out & about while keeping your body in check!

Begin workout with a 5 minute warm up jog.

1. Decline Push-Ups

• Kneel on floor with bench or elevation behind body. 
• Position hands on floor slightly wider than shoulder width. 
• Place feet on the footrest of the stroller. 
• Raise body body in plank position with body straight and arms extended.
• Keeping body straight, lower upper body to floor by bending arms. 
• Push body up until arms are extended. 
• Repeat for 3 sets of 10 reps.

2. Glute Bridges

• Lie on your back on the floor with your feet firmly resting on the footrest of the stroller.
• Gently contract your abdominal muscles to flatten your low back into the floor.
• Attempt to maintain this gentle muscle contraction throughout the exercise.
•  Gently exhale, keeping the abdominals engaged and lift your hips up off the floor.
• Inhale and slowly lower yourself back to your starting position.
• Repeat for 3 sets of 12 reps.

3. Stroller Crunches

• Lie on your back on the floor. 
• Bend your knees and rest your feet on the stroller's footrest. 
• Place your hands behind your neck or head.
• Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak.
• When your shoulders are off the ground, pause and hold that position for a full second (or more).
• Ease back down slowly as you inhale. Don’t just “plop” back down. Your control on the way down works your ab muscles as well.
• Repeat for 3 sets of 12 reps.

4. Stroller Sit-Ups

• Have your knees bent slightly and your feet resting on the stroller's footrest.
• Place your hands on opposing shoulders, so that your arms are crossed over your chest, or behind your head. This allows you a central rising point.
• Tighten your abdominal muscles gently by drawing in your belly button to your spine
• Slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your knees, all the while gently contracting the abdominal muscles.
• Pull up from the floor until you’re at a ninety-degree angle.
• Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. This means not to place your back flat to the ground but to keep a slight, yet relaxed, arch.
• Repeat for 3 sets of 12 reps.

5. Stroller Squats

• Plant your feet flat on the ground, about shoulder-width apart.
• Point your feet slightly outward, not straight ahead.
• Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
• Pull in your abs, and keep your lower back in a near neutral position.
• Tighten your whole body when you perform the squat.
• In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
• Keep the upper body tight at all times.
• Slowly lift yourself back up to starting position.
• Repeat for 3 sets of 12 reps.

6. Stroller Lunges

• Stand up straight, with your legs hip-width apart. Place your hands on the stroller bar. Flex your abdominal muscles inward and upward.
• Step forward with your right foot approximately 2 or 3 feet. Keep your back straight as your body moves forward.
• Lift your left foot up slightly, so that the toe is in contact with the floor, but your heel is not.
• Bend both of your knees at the same time.
• Pause in this position for 1 to 5 seconds. Stopping your forward momentum will help you to put more effort into rising from the lunge.
• Push off of your right heel to rise. Return your right leg to its starting position.
• Repeat with the left leg for 3 sets of 10 reps on each side.

7. Squat & Roll

• Just as with the previous squat exercise, plant your feet flat on the ground, about shoulder-width apart.
• Point your feet slightly outward, not straight ahead.
• Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
• Pull in your abs, and keep your lower back in a near neutral position.
• Tighten your whole body when you perform the squat.
• In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
• Keep the upper body tight at all times.
• Now, you are going to roll your stroller 2 or 3 feet ahead of you while you remain firmly in the squat position. Hold this position for 5 seconds.
• Slowly lift yourself back up to starting position, pulling the stroller back inward with you as you rise.
• Repeat for 3 sets of 12 reps.

8. Standing Stroller Leg Lifts

• Stand with feet shoulder-width apart, holding the stroller bar with both hands.
• Shift weight to right leg and extend left to the side for 5 seconds, holding this position. To make things more challenging, try holding for 10 seconds.
• Slowly, lower your leg leg back downward and repeat on the opposite leg.
• Do  3 sets of 15 reps, on each side.

9. Stroller Plank

• Start off  in the pushup position.
• Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
• Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
• Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
• Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
• Hold this position, also known as the plank, until after the burning begins-usually 5 to 10 seconds. I like to look up at my son, who is sitting in the stroller, and talk to him to help time pass.
• Repeat 10 times for 5-10 seconds (or as long as you can) per plank.

After your planks, end your workout routine by cooling down for a 5 minute walk. 

Then you are done!

YAY!!

Now, here are some pinnable AND printable charts to save for quick reference:

Blast Your Tummy Pouch In One Simple Move

Lots of questions rolling in regarding the dreaded tummy pooch. This is primarily caused by underworked lower abdominal muscles-and this tends to store fat right there! Having a baby does not make it any easier! 

Here's my favorite move to help blast your "pooch" to nonexistence! 

This workout will tap into your deep abdominal core layers that pulls your waistline in like a corset.

Perform 3 sets of 12 reps daily.

5 Awesome Couples Workouts to Do Right Now!

Have you ever heard that couples who workout together, stay together?

Since my husband and I began workout out together, I have noticed that it has brought us closer together. 

We are each other's cheerleaders. 

We coach each other to keep going, never giving up.

We keep each other motivated when we want to skip a workout. 

Your partner in your love life can actually be the best workout partner in your fitness life as well!

Family fitness does not stop there, you can even include your baby in this 5 minute mommy & baby workout!

Here are 5 routines that you and your partner can enjoy together!

1. Partner Planks

• Lie on your stomach, facing your partner.
• Keep elbows under shoulders, palms flat on floor, and toes tucked under.
• Using your abdominals, elevate your torso and reach forward with your right hand to touch your partner’s right hand.
• Switch arms.
• Gently lower your body back to the ground.
• That’s one repetition; complete 12 total.

2. Manual Resisted Push-Ups

• Get in the standard push-up position: back straight, abs tight, hands shoulder-width apart, up on your toes. Your partner faces the same direction and straddles your back, pressing on your shoulders.
• Bend your elbows to lower your upper body while your partner applies just enough pressure to force you to resist the downward motion.
• When you come to an inch or so away from the floor, press back up to the start. Your partner continues to press your shoulders downward, resisting your upward movement.
• Repeat for 10 reps with 3 sets.

3. Medicine Ball Partner Pass

• Kneel on the floor back-to-back, and slowly twist to one side to hand the ball off to your partner (who should be turning toward you).
• Then twist to the other side as they turn to hand the ball back to you.
• Continue passing the ball in that direction for 60-90 seconds, and then repeat the exercise in reverse.

4. Assisted Pistol Squats

• Stand 2 feet from your partner, facing each other.
• Hold each other's wrists.
• Lift and extend opposite legs.
• Support & lower each other into a one legged squat.
• Return to start and repeat for 12 reps.

5. Double Lunge

• Stand facing your partner, about an arm’s length apart, and hold each other’s hands.
• Lunge forward with your right leg as your partner lunges backward with their left leg.
• Reverse the motion, lunging backward with your right leg as your partner lunges forward with their left.
• Complete 10-12 reps, then switch sides.

Here is a killer couple routine that is definitely NOT for beginners, but pretty entertaining to watch.

Now grab your partner and get to work!

Photo source: Tumblr

5 Minute Mommy & Baby Workout

3 simple exercises that you can do at home with your baby-especially when you cannot make it to the gym!