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Take It to the Gym: Printable Booty Workout

Apr 18 2007 - 8:45am

Working the booty is always a great thing to do, plus it is great prep for the upcoming swimsuit season. Watch the video [0] first then you can print out this printer friendly version [0] to take with you to the gym.

Kicks
(10 reps each leg)
Do's and Don'ts

  • Keep elbows directly under your knees
  • Start with your toes on the ground and your foot flexed
  • Do not allow your back to arch, just use the glute to lift your leg
  • Keep abs engaged - this exercise works your core [0] too.
Donkey Kicks
(10 small pulses each leg)
Do's and Don'ts

  • Keep your knee pointed down towards the floor
  • Keep the motion small and concentrated
  • Use your abdominals to stabilize - pull them away from the floor

There's more, so

Charlie Chaplin
(20 pointed feet, 20 flexed)
Do's and Don'ts

  • Do 20 small clicks of the heels with toes pointed
  • Then do 20 small clicks of the heels with feet flexed
  • Keep knees straight and move from the upper inner thigh
  • Keep your abs up and lifted - your hand under your belly is there to remind you to pull the abs up and away from the floor
Bridge with Pulses
(10 small pulses)
Do's and Don'ts

  • Keep your legs parallel (try this with a small ball or pillow between your knees
  • Place your heels close to your pelvis to work the glutes more
Bridge with kicks
(5 reps each leg)
Do's and Don'ts

  • Work the glute of the foot that is in on the ground - this will help steady the pelvis
  • Don't lower just until it is even with the other knee - use control [0]
  • Flex the foot as you lower the leg, reach through that heel

Raise the leg with a pointed foot
Squats on 3 Levels
(10 pulses on each level)
Do's and Don'ts

  • Really stick your booty out - DO NOT tuck your pelvis under
  • Feel like you are sitting back in a chair
  • You should be able to see your toes, because you are keeping your weight in your heels to fire up the glutes
  • Do ten squats, then lower your bum for 10 more, then go even lower for the last 10
  • For more details on squats - check out You Don't Know Squat [0]
PliƩ Squats
(10 slow pulses)
Do's and Don'ts

  • Open your legs super wide, so when you bend your knees they are right over your toes
  • Spiral your thigh bones away from each other to open your knees - they should be in line with your big toe
  • Pulse up from your sits bones squeezing together
Pulsing Lunges
(10 pulses each leg)
Do's and Don'ts:

  • Ideally, both knees should be at 90 degrees
  • Do not push with the back leg, initiate the pulse from the glute of the front leg
  • Use weights to increase the difficulty of the exercise

Source URL:
http://www.fitsugar.com/215270