Summer Body Workout Pt 2 - Butt
You’ve had one week to try the three tummy flattening exercises from Part 1 of my Summer Body Workout Series and I want to know how you’re feeling. Sore? GOOD! I know you’re determined to get beach body ready. Share your progress pictures with me along the way. It doesn’t matter if you’ve already incorporated the workouts from Part 1 into your routine or are starting tomorrow, I want to see YOU, beautiful YOU! I posted a pic of myself the morning after ab day on my Instagram. That’s right, I’m right there with you, busting my butt, oops, my abs. Speaking of buns, they really are the “it” body part of the moment, aren’t they? That’s why Part 2 of my Summer Body Workout Series is all about building a beautiful backside. We’re going to take our glutes to the next level. I’m talking Beyonce or Lyzabeth Lopez level! Forget “out of sight, out of mind”. We’re shaping our rears to look in-your-face incredible in jeans, skirts, and the skimpiest of bikinis. No more Camel Toe OR Pooh Bum.
Surprise, surprise! Making your booty as bootylicious as it can be isn’t just about training, it also requires incredibly clean eating. You already Eat-Clean®, so while we work hard to build these muscles, nutrition needs to be more strict and indulging is a no-go. Remember these Eat-Clean® basics as we tighten and round out our bodacious bums:
1. Eat several small clean, meals per day 2. Eat lean protein plus complex carbs at every meal 3. Drink 2-3 liters of water daily
Now, on to the fun!
Walking Lunges (no equipment necessary) Lunges are one of the best ways to achieve a firm and lifted behind. Begin with your legs together, hands on hips, knees unlocked and contract your glute muscles. Keeping your upper body upright, take a step forward with either the left or right leg, sinking down with the stationary leg on the floor behind you. Make sure your knee is aligned with your ankle, to lessen the chance of injury. Repeat with the other leg so you are actually moving across the space you’re training in. Keep your glute muscles squeezed fully throughout to get the maximum benefit. Perform three sets of 10-15 reps per leg.
Lunges are amazing because they’re easy to do and you can modify them to suit your fitness level and goals. Perform with or without weights, walking or stationary, up and down off a bench or step – it’s really up to you! Make it harder to make your butt harder.
Mule Kicks (no equipment necessary) Make this butt-shaper work for you by focusing on squeezing your glute muscles as you press your heels toward the ceiling. Start by kneeling on the floor on all fours. Keep your back flat and head up. For support, lock your elbows and keep your knees together. Raise and flex your left or right foot and bend the same knee, pressing slowly to the ceiling. Squeeze your buns all the way. Hold for count of two then bring your leg down. Repeat for 10-12 reps and do the same movement on the other leg. To kick it up a notch, perform 10-15 little pulses on the last rep. Perform three sets of 10-15 reps. Make it harder by doing 100’s – ouch! But gorgeous!
Deadlifts* Deadlifts are best performed on a sturdy surface like the second last step on a set of stairs or an anchored bench that will not flip. Holding a thirty pound bar (or more or less weight, depending on your fitness level and abilities) in an overhand grip, slowly lower the bar. As you begin to lower, stick out your backside and keep your back flat. Feel your hamstrings and glutes working. Now raise yourself, hinging from the waist, making your glutes do all the work. Avoid the temptation to swing your body up and down quickly – your buns won’t benefit from that at all. Perform three sets of 10-15 reps.
Mix these moves into your glute workouts and stay on top of your eating, and you will see a difference in just three weeks! A trim tummy, a round rear – this Summer Body Workout Series is taking us to where we want to be. You won’t want to miss what comes next!
Remember, I’m always listening Tosca