Wednesday, May 29, 2013

The Booty Blaster!

This week is all about toning your backside…your booty that is!  And with swimsuit season upon us, now is the perfect time to start working it out to lift it up, up, up!  This exercise is one of my all time favorites to do at the end of my leg and/or core cardio kickboxing days.  It is a move that hurts so bad yet so good that as soon as I mention it the entire class groans…but they sure do love what it’s doing for them!  So jump right in and get ready for:

The Booty Blaster!
Begin on your hands and knees with your knees under your hips.  Stagger your hands so that your right hand is in front of you and your left hand in under your left armpit; this position will help you twist your hips to get your leg up higher.  As always, pull your belly in to support your lower back, open your chest, and keep your head lifted.  Now comes the fun part.  Lift your left knee up as high as you can, trying to pull it up toward your shoulder while keeping your foot pulled in tight; you should instantly feel this in your left core and derriere (booty) muscles.  Keeping the knee in this position, you are going to extend your foot out until your leg is straight; hold for a count of 5 and then pull your foot back in.  Repeat 3 more times slow, and then go for a speed round, going as fast as you can for 30 seconds-1 minute.  Repeat on the right side.  To perk up that backside, do 2-3 rounds, alternating sides at least 3 times each week.
Remember, the key to this exercise is to keep the knee up and pulled in toward your shoulder, so don’t let that leg drop!  Feel the burn and then see the results.


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