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Please Note: I am not a doctor.
Please consult a physician
prior to attempting any of
the example workout routines
showcased in this blog.

Thursday, November 11, 2010

Booty Booster Workout: Part I


Booty. Badonkadonk. Butt. Glutes. Bum. Caboose. Tush.
Backyard. Speedbump. Junk in Trunk. Derriere...

Whatever you call your behind, it's an area that should be given special attention. Some want it bigger to fill out those jeans, others want to tone up to be able to fit into smaller pants while some want perky to prevent gravity from winning the battle of time. It is important to pay attention to the gluteal muscles and train them accordingly.

If you want to fill out your clothes with a toned and sculpted shape, this is the workout for you!

Here is a toning workout to kick that booty into gear:

Donkey Kicks:
- Start out on hands & knees
- Lift 1 leg
- Bend at knee 90 degrees
- Push heel to ceiling
- Focus on contracting your glutes throughout the entire move
1. Bend Right Leg 90 Degrees.

2. Push Right Heel to Ceiling Slowly
1. Bend Left Leg 90 Degrees.

2. Push Left Heel to Ceiling Slowly


Straight Leg Lifts:
- Start out on hands & knees
- Extend 1 leg straight out behind you
- Lift entire leg up off the ground
- Keep the leg straight focusing on muscle contraction
- Be sure to hold your abs in tight
1. Straighten Leg Out Behind You
2. Lift Leg Up Off Ground Slowly
1. Straighten Leg Out Behind You
2. Lift Leg Up Off Ground Slowly


Straight Leg Lifts with Crunch:
- Start out on hands & knees
- Extend 1 leg straight out behind you
- Lift entire leg up off the ground
- Keep the leg straight focusing on muscle contraction
- Be sure to hold your abs in tight
- Lower your leg and bring knee to chest for a crunch (exhale)
1. Straighten Leg Out Behind You
2. Lift Leg Up Off Ground Slowly
3. Lower Leg and Bring Knee to Chest for Stomach Crunch
4. Extend Leg Back Out to Repeat Move

1. Straighten Leg Out Behind You
2. Lift Leg Up Off Ground Slowly
3. Lower Leg and Bring Knee to Chest for Stomach Crunch
4. Extend Leg Back Out to Repeat Move


Stationary Lunges:
- Start out with feet shoulder-width apart
- Take large step forward and plant leading leg firmly on floor
- Stabilize yourself and slowly lower into lunge with knees bent 90 degrees
- Hold for a moment at the lowest point
- Slowly lift up out of the lunge
- Repeat the move on the same leg
- Switch the leading leg and repeat
1. Begin Feet Shoulder-Width Apart and Take Large Step Forward

2. Slowly
Lower Into Lunge and Hold for a Second
3.
Slowly Lift Out of Lunge and Repeat

4. Switch Legs and Slowly Lower into Lunge
4.
Slowly Lift Out of Lunge and Repeat


Reverse Lunges:
-
Start out with feet shoulder-width apart
- Take large step backward and plant leading leg firmly on floor
- Stabilize yourself and slowly lower into lunge with knees bent 90 degrees
- Hold for a moment at the lowest point
- Slowly lift up out of the lunge pushing off while contracting muscles
- Repeat the move on the same leg
- Switch the leading leg and repeat

1. Start with Feet Shoulder-Width Apart
2. Take Large Step Backward
3. Plant Foot Firmly

4. Slowly Lower into Lunge

5. Push Up Out of Lunge Contracting Muscles
6. Return to Start and Repeat
7. Switch Legs
8. Take Large Step Backward
9. Slowly Lower into Lunge

10. Push Up Out of Lunge and Repeat


Slow Motion Squats:
- Start out with feet no wider than shoulder-width apart
- Slowly lower into a squat no quicker than 5-10 seconds
- Hold squat at the lowest moment
- Slowly lift up out of squat no quicker than 5-10 seconds
- Stand straight up and repeat the move
1. Feet No Wider Than Shoulder-Width Apart
2. Slowly Lower Into a Squat
3. Lowering Should Take 5-10 Seconds
4. Hold Squat at Lowest Moment
5. Slowly Lift Up Out of Squat in Another 5-10 Seconds

6. Repeat the Move


Squat Leaps:
- Start out with feet no wider than shoulder-width apart
- Slowly lower into a squat
- Hold squat at the lowest moment
- Jump up as high as you can off the ground
(WITHOUT USING YOUR UPPER BODY: Don't swing your arms, Avoid all upper body momentum)
- Focus on landing back in squat position
- Repeat the move
1. Slowly Lower into Squat Position
2.
Jump Up Off the Ground as High as Possible

3. Land in Squat Position and Repeat


Bridges:
- Start out lying on your back (supine)
- Plant feet flat on floor
- Bring both feet as close to glutes as possible
- Raise hips up off floor and up to the ceiling
- Hold for a second
- Lower to the ground slowly

1. Plant Feet Flat As Close to Glutes As Possible

2. Raise Hips Off Floor Up to the Ceiling

3. Lower to the Ground Slowly
4. Repeat the Move


1 Leg Bridges:
- Start out lying on your back (supine)
- Raise 1 leg straight up with heel facing the ceiling
- Keep leg straight and raise hips up to the ceiling
- Hold for a second
- Lower hips to the floor slowly
- Repeat for the other leg
1. Raise 1 Leg Up with Heel Facing Ceiling
2.
Keep Leg Straight and Raise Hips to Ceiling

3. Switch and Raise Opposite Leg

4. Lift Hip and Repeat the Move

Try these moves and master them.
Booty Booster Workout: Part II coming very soon!



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