Essential Exercises for Women:  Firm Your Booty!

Posted by Stephanie Khan on Apr 11, 2018 4:45:49 PM

Summer will be here before we know it and most of us are looking for ways to firm up our backside. Aside from looking great in a pair of shorts, strong glutes help improve posture, balance, and athletic performance. In addition, strengthening your backside can help to reduce knee and back pain and is a great way to prevent injuries. Adding these four exercises in this addition to our Essential Exercises for Women series to your routine can help you develop glute strength and lift and firm your backside. All you need for this workout is a loop resistance band and a mat. Perform 15 reps of each exercise, completing the entire circuit three times for a complete total booty workout!


BANDED LATERAL WALK: Place band around ankles and come into a quarter squat position (knees bent with slight hip hinge) Keep the toes pointing forward, step right foot to the side. Perform 15 reps to the right, then reverse direct, performing 15 reps to the left. 

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                                  Position A                                                         Position B

 

SQUAT WITH HIP EXTENSION: Stand with band around the ankles with feet hip width apart. Hinging at the hips and bending the knees (take care not to extend knees in front of toes) sit back into a squat. Squeeze glutes as you straighten legs and extend the right leg behind you, keeping spine neutral and core engaged. Repeat with left leg for one rep. If you want a great way to really target and tone your butt this is a great one!

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                                 Position A                                                         Position B


BOOTY BURNING BRIDGES:

Lie on back with band around the thighs. Place feet on the floor about hip distance apart. Press heels into the floor as you squeeze glutes to lift hips, keeping the back in neutral alignment with the lower belly drawing in. Lower hips to hover over floor. For an additional challenge hold the last rep and perform 10 pulses up, then 10 pulses pressing out against the band. Glute bridges are a must-do, butt lifting exercise!

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                                 Position A                                                         Position B

 

BOOTY LIFTERS:  Place band around feet, so that it is looped around the sole of your shoes. Position yourself on to elbows and knees and engage core to keep low back neutral. Flex right foot and extend heel towards the ceiling, keeping right knee bent.  Perform 15 reps on right side, then repeat on left. #Feelthebootyburn

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                                 Position A                                                         Position B

 

Put all four of these exercises for women together for a power packed, butt toning workout that you can do right at home! 

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Topics: exercises for women, exercise while travelling, leg exercises, butt toning, thigh toning, fitness for women, exercise at home

30-minute No-Gym Body Weight Workout

Posted by Angie Quehl on Apr 17, 2014 4:38:00 PM

No Gym, No Problem!

Worried about staying on track with your fitness during Spring Break? Well fret no longer! While we firmly believe that there is no substitute for a good, old fashioned gym workout, we understand your concern so we scanned the internet for the perfect workout that needs no gym or equipment and can be done anywhere. Chock-full of body weight exercises, this little marvel will work your total body in just 30-minutes so that you can be on your way to having Spring Break fun in a jiff!

So what are you waiting for? Pull up some sand or push back that hotel room furniture and get started on these 8 fantastic body weight exercises! You will be done before you know it and right back to the fun!

 

 

 

 

 

 

 

 

 

 

Get more  health and fitness tips at Greatist.com.

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Topics: exercises for women, exercise while travelling, Strength training for women, exercise at home

Essential Exercises for Women: The Invisible Chair

Posted by Angie Quehl on Dec 6, 2010 3:52:00 PM

 

There are a million different reasons why people don't work out. It becomes especially challenging during the hustle and bustle of the holidays. When you find your time stretched to its absolute limit or you are traveling, finding time to fit in exercise may be harder than ever. But just because you can't carve out time to go to the gym doesn't mean that you can't exercise. Here is a great move that needs no equipment and can be performed anywhere, anytime to activate and firm core muscles as well as hips and glutes.

The "Invisble Chair" done anywhere!

wall sit exercise for women

1.  Put your back against a wall and your hands clasped together in front of your chest or with your palms resting on your knees.

2.  Walk your feet forward while pressing the entire back against the wall until you have come to a 90 degree angle with your knees.  From the side it seems that you are sitting in an “invisible chair”. 

3.  Continue to take deep breaths and hold the position 30 seconds, then move up to 60 seconds or perhaps even 90 seconds! 

That's all there is to it! This exercise is a simple, easy and effective way to work your core and lower body so grab a wall and relax in your Invisible Chair!

 

 

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Topics: exercises for women, toning, exercise while travelling, strength training, fitness tips, fitness for women, Strength training for women, exercise at home

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