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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.

Monday, December 6, 2010

Booty Booster Workout: Part II

Now that you've mastered Booty Booster Part I, it's time to move onto more moves to target those glutes, calves, hamstrings and thighs. Progression is the only way to keep those muscles stimulated and continuously challenged.

Here is Booty Booster Part II to help further tone and strengthen your lower body giving you those curves and definition you want without surgery or suffering.

Prone Leg Lifts:
- Start out lying on your stomach (prone)
- Rest head on your arms
- Keep legs straight and contracted
- Lift legs up off the ground together slowly
- Hold for a second
- Lower legs to the ground together slowly
1. Lay on Stomach (Prone).
2. Lift Legs Off Ground Together Slowly.
3. Lower Legs to Ground Slowly.
4. Repeat Lift Again.


Diamond Leg Lifts:
- Start out lying on your stomach (prone)
- Rest head on your arms
- Keep heels together and bend knees 90 degrees
- Keep legs contracted
- Lift legs up off the ground together slowly
- Hold for a second
- Lower legs to the ground together slowly
1. Lay on Stomach (Prone).

2. Bend Knees 90 Degrees and Lift Legs Together Slowly.
3. Lower Legs to Ground Slowly and Repeat the Move.


Dead-lifts:
- Stand with your feet shoulder-width apart
- Rest body bar on your thighs
- Keep slight bend in the knees
- Move hips back, chest forward and drop bar just below knees
- Slowly contract glutes, hamstrings and calves while raising bar
- Return to starting position
1. Rest Bar on Thighs.
2.
Move Hips Back, Chest Forward and Drop Bar Just Below Knees.


3. C
ontract Glutes, Hamstrings and Calves While Lifting Bar.


Mat Push:
- Use towel or mat folded up
- Crouch down low with abs contracted
- Keep slight bend in your arms
- Push off back leg slowly and crawl along floor

1. Fold Towel/Mat, Crouch Down with Slight Bend in Arms.
2. Push Off Back Leg Slowly.

3. Slowly Crawl Along Floor.

Scissor Leg Kicks:
- Start out lying on your stomach (prone)
- Rest head on your arms
- Keep legs straight and contracted

- Lift right leg up off the ground slowly
- Hold for a second then lower
- Alternate and lift left off the ground slowly
1. Lay on Stomach (prone).
2. Lift Right Leg Slowly.
3. Lower Right Leg while Lifting Left Leg.
4. Continue Alternating.

High Kick Outs:
- Start out on your hands and knees (quadruped)
- Lift right leg up off floor
- Kick up and out while contracting glutes, calves and hamstrings
- Lower the leg while contracting the abs
- Alternate legs and repeat
1. Start on Hands and Knees.
2. Left Right Leg Off the Floor.

3. Kick Up and Out, Contracting Glutes, Calves & Hamstrings.
4. Alternate Legs.

5.
Kick Up and Out, Contracting Glutes, Calves & Hamstrings.



Booty Booster Workout Part III coming soon!

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