Thursday, October 6, 2011

FIT BUTT in 5 minutes

By adding this very quick workout 3 times a week to your schedule, your butt will look amazing! Lifted, sculpted, firm and tight!
Today I am going to lead you through a butt workout that will only take about 5 minutes of your time.
You will want to transition through these exercises quickly and try to maintain the same pace throughout the workout.

This entire workout will be down on hands and knees the whole time.
Each exercise will be 20 reps each.
Make sure your hands are directly under your shoulders and your knees are directly under your hips. Your spine should be flat and parallel to the floor, in a neutral position. Pull your abs in tight.


EXERCISE #1
Start with your left leg out and your toes pointed towards the floor.
Exhale out and pull your leg up high keeping your toes pointed down.
Inhale, bring your leg down. Keeping your leg straight for the 20 reps.
Then hold left leg up with toes still pointed down and PULSE (small lifts) towards celing for 20 reps.
SWITCH immediately to right leg and REPEAT exercise #1 with right leg for 20 reps

EXERCISE #2
Keeping the same neutral position, switch back to left leg.
Keep your left leg hinged and lift up with the bottom of your foot flat, stamp foot towards ceiling.
Knee stays bent the entire time and your foot raises up with a nice flat sole.
Try to get your thigh up as high as it will go. It should be parallel to floor at extension.
Return leg to neutral position and repeat this exercise for 20 reps.
After 20 reps hold leg up with sole of foot flat towards ceiling and PULSE for 20 reps.
Quickly switch to right leg and repeat exercise #2 for 20/20 reps

EXERCISE #3
Transitioning back to the left leg. Still hinged in neutral position keeping the same bend in the knee, exhale, and lift the whole leg up perpendicular to your body.
Inhale, release the leg down. (this move looks like a dog, peeing on a fire hydrant). Lol.
Try to get the whole leg up parallel to the floor as close as you can, keeping the 90 degree bend in the knee.
Repeat the up and down move for 20 reps.
Keep breathing and Hold your Abs in tight.
Hold left leg up steady to finish this exercise, kick it out, then bring it back into your shoulder, still holding leg up.
Your leg should be kicking as high as you can take it.
Do 20 reps of kicking
Quickly transition to right leg and repeat exercise #3 for 20/20 reps
THAT'S IT!

COOL DOWN
Relax into child's pose for 10 seconds wiggling your hips slowly back and forth to release your muscles!
Check your Butt out, Now!!

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