BEST Booty Exercise #1: LUNGE
An amazing exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.
BEST Booty Exercise #2: HIP LIFT
A great exercise to work your glute muscles is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.
BEST Booty Exercise #3: BANDED SHUFFLE
This is a great exercise to get your heart pumping and work your buns. To do this exercise, you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel a workout.
BEST Booty Exercise #4: LEG LIFT
To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.
BEST Booty Exercise #5: RUN OR WALK
Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.
BEST Booty Exercise #6: PLIE SQUAT
Another form of squat is the plie squat. This is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plie position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.
Burn, Baby, Burn! These 6 exercises are excellent ways to burn extra fat off your booty while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!
Please resist the urge to let past failures get you down. I don’t care how many times you’ve tried and failed to transform your body – and you shouldn’t either. What matters is that you’re motivated NOW, so let’s grab that momentum and get moving!
The one and only way to reshape your body (and your booty) is with a combination of cardio exercises, a healthy diet, and the right resistance workouts targeted for the butt and thighs. This is the winning combination that will see you through to your goal.
If you’re serious about transforming your body then call 954-292-4105 or email firstname.lastname@example.org today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.
Don’t wait! Let’s get started today…
Drop Your Excuses!
Come on, your excuses for being out-of-shape are getting old. Yes, getting up off that couch and into a gym may be intimidating. And, yes, it takes effort. But it’s worth it.
Focus on the big reason why you want to transform your life and body through exercise. Make a list of the benefits you’ll enjoy once you achieve your goal, and read these each morning.
Remember that you can only have two things in life: excuses or results. Which do you want?
Don’t allow excuses to ruin your life any longer.
Celery Root & Green Onion Bisque
Here’s a simple, delicious dinner that your whole family will love. Simply throw the chicken ingredients into the slow cooker in the morning, and come home to a healthy, flavorful meal. Servings: 8 2lbs boneless, skinless chicken thighs
- 3 bell peppers (any color), thinly sliced
- 1 yellow onion, thinly sliced
- 1 (4oz) can green chiles, chopped (I use mild!)
- 1 (14oz) can diced tomatoes
- 1 (16oz) jar green salsa
- 4 cloves garlic, minced
- 1/4 cup cilantro, chopped plus more for garnish
- 1 Tablespoon ground cumin
- 1 Tablespoon chili powder
- 1 Tablespoon fajita seasoning
- 2 teaspoon sea salt
- 1/2 teaspoon black pepper
- Large lettuce leaves
- Avocado, sliced
- Combine all of the ingredients, except the lettuce leaves and avocado, in a slow cooker. Cover and cook on low for 5 hours.
- Remove the chicken thighs, shred with a fork, and mix back in. Serve, using a slotted spoon, on the lettuce leaves. Garnish with sliced avocado, chopped cilantro and a sprinkle of fajita seasoning. Enjoy!
Nutritional Analysis: One serving equals: 202 calories, 6g fat, 589mg sodium, 14g carbohydrate, 5g fiber, and 20g protein.