Life hands us some tough questions sometimes. Q1. Is the tooth fairy real? Q2. Which came first, the chicken or the egg? Q3. Do you have to kill yourself to get a nice butt? A1. Yes. A2. The egg. A. Heck no. For the sake of keeping this post short and sweet, I’ll focus on the third question today. It IS possible to get a fantastic backside with this easy home booty workout.
I know it sounds too good to be true, but these barre-inspired booty toning moves are totally concentrated to work your backside without squatting or lunging. Without sweating profusely. Without the gym or equipment. And without dreading your upcoming workout session. The key to getting the most out of THIS creative butt workout is making absolutely sure you are working the right places, and concentrating on correct form. Once you’ve nailed a trial run of each of these moves and feel your backside being worked, you’re ready to bust this out, any where, any time!
Do this entire circuit 4-5 times through.
Easy Home Booty Workout
Forward Donkey Kicks
Start with your palms flat on the ground and seat lifted. Your left foot will be planted on the ground and right knee bent at a 90 degree angle and placed directly above your right hip (foot off the ground). Keeping your arms extended and seat off the ground, then extend your knee and press your right heel out. Bend your knee back in to the original position and complete 12-15 reps.
Leg Raises
Stay in the same position and stop on the last rep with your leg extended. Keeping your seat hovered off the ground, lift your right leg as high as you can without lowering your hips. Lower your leg back to parallel with the ground and complete 12-15 reps.
Extended Heel Taps
Keeping your upper body in the same position, bring your right, extended leg behind your left foot (which is still planted on the ground). Keeping your seat up, gently tap the ground with your right heel, then lift it as high as you can while keeping your hips stationary. Complete 12-15 taps with your heel.
Clamshell Lifts
Lie on your right side with your right forearm on the ground and right leg flat on the ground in a 90 degree angle. Place your left hand directly in front of your midsection and left leg (also in a 90 degree angle) hovering just above your right leg. Next, lift your left leg as high as you can, then lower it back to the hovering position. Compete 12-15 reps.
Leg Extensions
Stay in the same position as the exercise above. Bring your left knee in towards your chest then gently press it back behind your body as you squeeze the left part of your seat as your leg fully extends. Keep the right leg plated on the floor. Bring your left knee back in towards your chest and complete the same move for 12-15 repetitions.
Alternating Toe/Heel Taps
Stay lying on your right side but extend your legs so they are directly in line with your hips. You can keep your left hand on the floor directly in front of your body or rest your hand on your hip. Lift your left leg off the ground bring it in front of your right as you tap your toe to the ground. Then place your left leg behind your right as you tap your heel to the ground. Repeat this sequence 12-15 times.
Lying Glute Raises
Lie flat on your stomach and place both forearms in front of your head, resting your forehead on the back of your hands. Your legs should be fully extended and feet flexed, ensuring your toes are resting on the ground. Next, lift your left leg off the ground slightly (that toe will not touch the ground this entire sequence). Then lift your left leg as high as you can as you squeeze your backside intensely. Lower your leg back to the original position and do 12-15 leg lifting reps.
Looking for more ways to tone and lift your booty aside from this easy home booty workout? Check out these workouts you can easily do from home!
The Ultimate Buns and Guns Interval Workout
Photos taken at my favorite hometown gym, Fortis & YOGALUX.
Original article and pictures take physicalkitchness.com site
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