Tuesday, February 3, 2015

"Love Your Booty" Valentine's Day Workout

10 Sumo Squats
  • Stand with your feet 6-12 inches wider than your shoulders and point your toes outward at around a 45° angle.
  • Keeping your weight in your heels, slowly lower your bodyweight down.
  • Make sure that your knees do not go over your toes.
  • Lower your hips until your thighs are at least parallel to the ground (or as close as you can get), then slowly return to a standing position.
  • You may use a dumbbell or weight for more of a challenge.
15 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.
25 Split Squats
  • Stand with hands on hips or clasped in front of your hcest. Position feet far apart; one foot forward and other foot behind you-either on a weight bench, sturdy chair, or flat on the floor.
  • Squat down by flexing knee and hip of front leg.
  • Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor.
  • Return to original standing position by extending hip and knee of forward leg. Repeat.
  • Continue with opposite leg
10 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 10 circles in each direction, on each leg.
60 Second Glute Bridge
  • Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor.
  • Place your feet hip-width apart with the toes facing away from you.
  • Gently contract your abdominal muscles to flatten your low back into the floor.
  • Gently exhale. Keep the abdominals engaged and lift your hips up off the floor.
  • Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back.
  • Hold for the suggested amount of seconds.
  • Inhale and slowly lower yourself back to your starting position.
Click the image below for the Booty Bootcamp Workout program that features 10 best yoga poses for booty building, diet, recipes, and a 5 day booty workout plan.


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