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Fitness Monday: Glutes and Gams

Posted Jul 02 2012 7:22pm

I have been getting a ton of questions and requests lately, all of a surprising and similar manner, and it seems there is a huge shift in what is considered an “ideal” body type. 

In the last six months or so, almost all of my clients have been asking for a bigger, more rounded backside. I’ve been getting emails, Tweets and  Facebook  requests for exercises that will best tighten and tone your glutes and gams for the perfect derriere, and truth be told the best way to get a bubble butt is basic body weight exercises, with a twist.

Alternate between these exercises to give your booty the best bump all while torching calories at warp speed. The exercises are set up to mimic interval training , so you’ll get your heart rate going while toning your tushy. These are just a few of my favorites, so check back soon for more!


Curtsey Lunges-
start standing on a neutral position. Cross one leg over the other in a “curtsey”, making sure to keep your chest up and your abs engaged. Return to neutral and cross over to the other side with your other leg. Repeat 10 – 15 reps per leg.

 

 

Star Squats- Begin crouched down with your hands reaching towards the floor. Hop up and extend into an “X” position (similar to the top of a jumping jack). Return to beginning position, making sure to move quickly so you get your heart rate up. Repeat 15-20 times.

 

Table-top position fire hydrant leg lift- This is one of my favorites! It looks funny, but it works GREAT. Start on the ground in tabletop position and extend your leg, knee bent, up as if it were on a hinge. Squeeze your glutes at the top and return to tabletop. Repeat 15-20 times before switching legs.

 

 

Alternating Jump lunges- Begin in a lung position, with both knees bent at 90*, chest up and abs tight. Hop and switch feet, landing in a lunge position with the opposite foot in front. Repeat 20-30 times, taking little to no rest between each movement.

 

 

Side plank leg lifts- Begin in a side plank position, using your top arm for support if necessary by placing your palm flat on the ground in front of your body. Hold your body tight and keep your hips off the ground, extending the top leg straight up as if you are performing a scissor kick. Return leg to beginning position, resting on top of your bottom leg. Repeat 8-12 times before moving to the other side.

 

Speed Skaters- Some people call them Skiers, but as a former figure skater, I refer to them as speed skaters. Begin by extending one leg behind you (in somewhat of a ‘reverse lunge’ position). Hop laterally to the opposite leg and return to beginning position. This move is meant to be done quickly and get your heart rate up, so mimic a speed skater or a fast-moving skier while you perform it. Make sure to use your arms to help you stay balanced and hop from one side to the other, and keep your chest and head up. Repeat for 30 seconds at a moderate to high speed intensity.

 

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