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

The "Two-fer" Essential Exercise for Women

Posted by Angie Quehl on Mar 22, 2013 12:40:00 PM

Let's Twist Again!

In the past we have brought you several exercises incorporating rotations of the torso and upper body. There is nothing that can help you sculpt that terrific bod better than doing these "two-for-one" moves and who doesn't want to get more bang their buck when it come to working out?! We all know the leg-toning, butt-firming lunge is a lower body exercise that is hard to beat in terms of getting rid of the dreaded jiggly bits.  Add a torso twist and you have turned this classic move into a core-targeting, side-firming power couple which is why its our pick for month's edition of Essential Exercises for Women. 

Twisting Lunges

• Stand with feet about shoulder width apart.


• Hold a medicine ball (optional) in front of you with elbows bent about 90 degrees. You may want to begin this exercise with no weight and build up your strength over time.

Twisting Lunges

• Step forward with your left foot into a lunge position. 

• Be sure to keep your knee over your left foot; don't twist at the knee.


• From your torso, twist your upper body to the left. Then, reach across your left side with your arms out-stretched.Think of pointing to the left from your belly button. 


• Maintain a slow and controlled movement throughout the exercise.


• Slowly move your arms to center and step forward with the opposite foot and twist to the other side.


• Continue the movement for about ten steps.


Complete 2 sets.

 

More Twisting Two-fers

 

 

What Can We Show You?

We love, love, love showing you moves you can use each month but we want to know what you want to see! Drop us a note in the comment section below or click to button to submit the body part(s) you need the most help with and we will share with you some ways you can target those trouble spots and get results! So what are ya waitin' for? Click. Type. Send!

 

Ask Fitness Questions Here

 

 

Main article body submitted by: Pennie Waston, Director of Personal Training at The Women's Club

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Topics: exercises for women, abs exercises, butt toning, thigh toning, Strength training for women

Essential Exercises for Women: Jumping Power Lunges

Posted by Angie Quehl on Apr 9, 2012 3:00:00 PM

 BOSU Exercises

Have you ever spotted that odd-looking half moon shaped ball at the gym and wondered "What the heck is that?" This edition of Essential Exercises for Women showcases that little fitness gem and it is called the BOSU Balance Trainer. The BOSU (stand for 'Both Sides Up' or 'Both Sides Utilized' meaning you can use both the rounded and flat parts) is a great tool to use to add variety and challenge to your workout and has many benefits; such as strengthening the entire body as well as adding unexpected cardio moves to raise your heart rate. These Jumping Power Lunges we are about to show you are a great example of you can get you heart pumping while challenging all of the muscles in your lower body!


Jumping Power Lunges


1. Face the BOSU Trainer and place the right foot in the center of the dome.

 

2. Lower into a lunge (the front knee should be behind the toe).

 

3. As you press up, jump up and switch legs in the air, landing with the left foot on the dome, right foot back.

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4. Continue jumping and switching legs for 10 to 15 reps. This endurance move will challenge the heart rate, strengthen the lower body and core.

 

This move may be a little advanced for some if your are unfamiliar with using the BOSU. If you are a BOSU balance newbie, we recommend starting with a basic lunge before adding in the jump in order to learn how to stabilize your foot on the trainer.

 

Other Great BOSU Exercises:

For the Beginner

 

To Improve Your Balance

 

For Your Arms 

 

For Your Abs 

 

If there is a specific area that you would like to address using the BOSU please drop us a line in our comment section or click here to submit your question through our site. Our personal trainers would be happy to help you!

 

 

 

 

 

 

 

 

 

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Topics: exercises for women, strength training, thigh toning, cardio, fitness tips

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