The Healthy, Happy Ebook

Search This Blog


Thanks for stopping by! I'm young, I'm in love with my man, and I'm a mommy. We're busy, but happy. I'll share with you how to eat natural, healthy, whole foods while balancing family life! Learn to love your food, it will love you back!
Powered by Blogger.

Monday, August 6, 2012

Bootie Building!

Okay the focus for me this week is the rear! It's summer and a lot of us wear swimming suits, so I would like a toned up booty! Some of the best work for your backside are squats and lunges! Here are the exercises on my line up today and throughout the week that I found from here.

Tip-Top Toner

Stand with feet wider than shoulder-width apart, toes out, hands on hips. Squat until thighs are parallel to floor, then lift both heels. Lower heels for 1 rep. Repeat.
Works butt, thighs, calves
MoreThe Ultimate 10-Minute Butt Workout

Rear Raiser

With feet shoulder-width apart, squat all the way down, fingertips on floor slightly in front of feet. Keeping fingertips on floor, lift hips, extending butt toward ceiling with knees slightly bent. Return to start for 1 rep. Repeat.
Works butt, thighs

Soccer Sculptor

Stand with feet shoulder-width apart, hands on hips. Squat, then stand and forcefully bring right leg across and in front of body, leading with heel, as if kicking a ball, left arm swinging in front, right arm behind. Return to start. Switch sides to complete 1 rep. Repeat.
Works butt, thighs

Bicycle Buffer

Stand with feet shoulder-width apart, hands behind head. Squat, then stand, lifting left knee across body toward right elbow at center. Return to start. Switch sides to complete 1 rep. Repeat.
Works butt, thighs, abs, obliques
More4 Workouts to Sculpt Your Abs

Get-Lean Lift

Stand with feet hip-width apart. Squat deeply, extending arms behind torso. Stand, then raise left leg and lower chest until parallel to floor, extending arms forward. Hold for 1 count, then return to start. Switch sides to complete 1 rep. Repeat.
Works butt, legs, shoulders, back, abs

Wall Whittler

Squat with back to wall, feet together, thighs parallel to floor, hands on hips. Maintain back and butt contact with wall as you lift left knee toward chest. Return to start. Switch leg to complete 1 rep. Repeat.
Works butt, thighs

The Perfect Squat

Perfect your form with these tips from Kim.
Go Low: Drive butt back (as though sitting on a chair), keeping thighs parallel to floor and knees over toes.
Get Grounded: Position feet shoulder-width apart and slightly turned out with your weight on heels. You should be able to wiggle toes.
Open Up: Place hands behind head. Lift chest, and draw shoulders back and down.
Stay in Line: Keep a neutral spine without arching your back; engage your stomach.

It's nice to add a variety of workouts that you can integrate into your routine. With the ab workouts from the ab challenge and now some back end work I'm hoping to be feeling toned and awesome by the start of the new school year!!!  I've integrated the ab routine into my workout on top of my cardio, I usually run or do a cardio workout video, and then I do lower body and upper body workouts with weights, now bring on the butt!

No comments:

Post a Comment