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Sunday, April 17, 2011

Toning up the Booty!

Booty Toning:
Has your Booty fallen, just gotten out of shape or just a need a Booty Lift, try these butt crunching exercises to get your booty bikini ready.
Booty Kick in a Side Plank, Leg Abductors and Burn-out Pulse:
What does this do? It tones the sides of the thighs, oblique’s (waistline) and helps strengthens the shoulders.
·        Begin in a side plank with your shoulder in line with your elbow.
·        Maintain a strong core, abs drawn in.
·        With your bottom leg bent and your top leg straight, bend your knee and
bring it up to your waist.
·        Kick that leg up using your abductor muscles (the sides of the thighs) and
Once you have completed the kicks, perform 10-20 leg abductions, up
and down.
·        Inhale on the way down, exhale on the way up! 10-20 repetitions
·        ****Once you have completed your 10-20 reps, hold it & burn-out pulse for 10.

Booty Lifters:

·        Lay on your back, all your weight into
your heels, arms by your sides.
·        Lift your hips up and down for 10.

One Leg Booty Lifters:

·        On your back, put all your weight into your
heels, arms by your sides.
·        Put one leg in the air, & push your hips up as
far as you can, driving your weight into your
heels.
·        Lift your hips up and down for 10.
·        Then Pulse for 10.
·        Alternate sides!

Booty Lifters again:

·        Straight into 10 more booty lifters
·        Then go into a march with your feet
·        March each heel off the ground for 10-20 times.
·        Then go back into 10 Booty Lifters.

Swivel Heat Wave:

·        Straight into 10 heat waves.
·        Swivel your hips side to side for 10-20!

Back to the Booty Kick in a Side Plank. Then Leg Abductors and a Burn-out Pulse”
·        After completing the booty kicks and leg abductors, Lay back on your back, all your weight
into your heels, arms by your sides.
·        Lift your hips up and down for 10 & finish it out with 10 heat waves!!

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