Wednesday, July 1, 2009

Your booty shouldn't be at the bottom of your workout list...

Today's post is about working your booty! I got this information from It's important to not just treat your bum as the upper part of your leg or the lower portion of your back. You need to focus on it every now and then. If you follow these tips, I can guarantee you will be working your bottom efficiently and effectively. Happy workouts!!!!!!! 

Your Butt Workout

This workout includes a variety of exercise targeting the butt, hips and thighs for a challenging lower body workout.  Modify any exercises to fit your fitness level and make sure you warm up with cardio or light versions of the exercises.

  • For Beginners: Do 1 set of 8-12 repetitions of each exercise with no weight or light weight.
  • For Intermediate: Do 2 sets of 8-12 reps using enough weight to complete the desired number of reps.
  • For Advanced: Do 3 or more sets of 8-12 repetitions, using enough weight to complete the desired number of reps.

Assisted Squat
Wrap a band or towel around a sturdy object in front of you, feet hip-width apart, abs in. Hold the band and bend knees and lower into a squat (no lower than 90 degrees). Push through the heels and squeeze the butt to lift back to start.

Single Leg Squat/Step Up
Put right foot on a 12-14" platform and bend the left leg, sitting back into a mini-squat (knee behind toe).  Push up through the right heel to step up while squeezing  the glutes to lift the left leg up behind you a few inches. Hold dumbbells for added resistance.

One Legged Deadlift
Stand on left leg and bend right leg or rest it on a ball behind you (as shown). Holding dumbbells in front of thighs, tip from the hips and lower torso towards the floor, weights close to legs, and stopping at mid-shin. Squeeze the butt and hamstrings to raise back up to mid-thigh. Keep the back flat, abs in and shoulders back.

Ham Raises On The Ball
Lie down and place right foot on the ball (or on a step), knee bent, and raise left leg straight up. Keeping abs tight, squeeze butt and hamstring to lift butt off the floor, pushing left leg straight up towards the ceiling. Lower back until butt barely touches the floor.

Bent Leg Outer Thigh Lift
Holding on to a chair, bend right knee to 90 degrees. Keeping body upright, lift bent leg out to the side as high as you can.  Lower and repeat.

Lunge On The Ball
Prop right shin on a ball (or step) behind you and bent front knee, slowly lowering into a lunge. Squeeze through the heels to raise back up, making sure knee is behind toe and torso is straight, abs in. Adjust the ball as needed to keep your knee behind your toe.

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