пятница, 7 октября 2016 г.

Top Exercises to Tone Your Butt

Top Exercises to Tone Your Butt


Top Exercises to Tone Your Butt


Tighten you tush in just 30 minutes a day. If you want to really tone up add cardio at the end.


Warm-up: Make sure to do a quick 5 minute warm up. March in place, run in place, do some jumping jacks or jump rope. Just get the blood pumping before starting your workout.


Tools: free weights, exercise matt, step or chair, exercise ball


STRENGTH CIRCUIT 1


Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and repeat again before move on to the second circuit.


In-and-Out Lunge -15 reps


Dumbbell Side Lunge and Touch -15 reps


High Step-up -20 reps


STRENGTH CIRCUIT 2


Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and repeat again.


X Jumps -15 reps


Wall Squat -max time


Fire Hydrant -20 reps


Bonus ROUND!


Repeat strength circuit 1 & 2 one more time, this time without their own repeats.


In-and-Out Lunge -15 reps Dumbbell Side Lunge and Touch -15 reps High Step-up -20 reps X Jumps -15 reps Wall Squat -max time Inner Thigh Squeeze -30 reps Fire Hydrant -20 reps


STRENGTH CIRCUIT 1


In-and-Out Lunge -15 reps


Stand with feet hip-width apart, hands on hips. Lunge left leg forward diagonally toward left and lower hips until left thigh is parallel to ground. Press through left heel to stand and repeat with right leg, lunging diagonally toward right. Do diagonal lunges, alternating legs. 15 reps each leg.


Dumbbell Side Lunge and Touch - 15 reps


Hold a pair of dumbbells at arm’s length at your sides. Take a big step to your left onto a balance board and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Repeat for all reps, and then switch to your right leg. 15 reps each leg


Note: If the exercise is too hard, do the move without the dumbbells; just reach for the floor with your hands. Also you can do this exercise without a balance board.


High Step-up -20 reps


Stand facing a bench or step that’s about knee height. Lift your left foot and place it firmly on the bench, push down with your left heel, and push your body upward until your left leg is straight and your right foot hangs off the bench. Lower yourself back down. That’s one rep. Do all reps on left leg, then do the same number of reps with your right leg.


STRENGTH CIRCUIT 2


X Jumps -15 reps


Stand with feet hip-width apart, arms down. Squat, leaning torso forward and extending arms behind you, palms facing ceiling. Explode up, reaching arms and legs wide. Land with knees soft, feet hip-width apart, and squat low again.


Wall Squat -max hold


Stand with your head and back against a wall. Position your feet shoulder-width apart, about 18 inches from the wall, and keep your arms at your sides Lower your body into a squat position until your thighs are parallel to the floor. Hold for as long as you can.


Fire Hydrant -20 reps


Start on all fours (hands under shoulders, knees under hips) with abs engaged and back flat. Keeping upper body still, lift bent right knee out to side at hip level. 20 reps each leg


Tools:


About Michelle M. Freeman


Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately


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