Monday, October 1, 2012

Tight buns! - Lift and Strengthen

 This week we are working our bootie to get high, tight buns!  Every woman (and even some men) I know want to have a nice back side: one that’s curvy, lifted, and looks great in a pair of jeans.  Well, this exercise is going to help give you just that!  By working the sides of our glutes (our bootie muscles), we will create definition and lifting.  Plus, as an added bonus, we will be working all of our core muscles.
Side-Back Kick
Start of all fours with your knees under your hips and your hands slightly staggered, with your left hand ahead of your left shoulder and you right hand under your right shoulder.  Pull your belly in to support your lower back.  Open your chest and keep your neck relaxed but up.  While maintaining this position, pull your right knee up toward your right shoulder, trying to lift your knee up as high as it can go.  Your goal is to keep your knee and leg parallel to the ground the entire time.  For the kick simply press your foot behind you, keeping your toes and knee pointed to the side.  To enhance your workout, actively press your leg out, using all your muscles and might, and then actively pull your leg back in as though it’s a rubber band springing back. This is one repetition.  Do 4-8 slow, followed by 30 fast, on each leg.  Repeat for 1-2 more rounds.  Do this exercise 2-5 times per week and enjoy your tighter and higher buns!

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