Summer Perfection: Beach Bum!

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Everyone Likes bums!

Fact: the size and shape of your butt sends a clear message to others about your physical condition and influences your sexual attractiveness.

Buttocks; Also called the keister, or more informally butt or bums; are easily identified by their location- what you sit on. They are formed by the gluteal muscles which cover the back of each pelvic bone and span the hip joint to be attached to the thigh bone. These huge muscles are mostly concerned with moving and stabilizing the hip joint. The gluteal muscles are some of the hardest muscles to tone on our bodies. The buttocks area is especially prone to fatty tissue deposits which cause unattractive cellulite in that region. Increased fat storage is due, of course, to lack of exercise and bad nutritional habits. Here is the guide to your ultimate butt lift experience!


Glute workoutSquat Dip

Stand two feet from front of chair, facing away, feet hip-width apart, and hands on hips.
Lift left leg  and place top of left foot on seat behind you.Lower into a single-leg squat,
keeping  right knee behind right toes and dipping left knee toward   the floor; straighten right leg to  stand. Do 15 reps; Switch legs and repeat.

Curtsy Lunge

Hands on hips, cross your right foot behind your left leg.
Knees should be slightly bent. Pressing through your left heel, slowly rise , squeezing your right outer thigh  as you lift that leg to the side.
Keep the  outstretched leg lifted for a minimum of 15 seconds to challenge your  outer thigh.

Plie Squat (Wide Stance Squat)

Stand with your feet about a foot wider than your shoulders with your toes turned out.
Bend your knees and ascend slowly lowering your butt until your  thighs are parallel to the floor.
Keep your head forward, your back straight and your core engaged. Focus on contracting your abs and squeezing your glutes. Check that your knees don’t extend past your toes; if they do, widen your stance.
­­­­­­­­­­­­­­­­­­Single-leg Romanian Dead Lift
Stand with feet together and hands just in front of thighs. Lift leg slightly so foot is just off floor. Lower torso forward and downward while raising lifted leg back behind.
Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or hands contact floor,
return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Repeat.
kneeling kickbacks Kneeling Kickbacks
While on your hands and knees, extend one leg straight back and touch your toe to the floor. Raise your leg as high as you can. Lower and repeat. Perform the same movement with your opposite leg.
One Leg Butt Lift
Laying on your back with your knees bent. Bring your feet real close together, and then lift your butt into the air. After your hips are in the air, then lift one leg off the ground, hold, then slowly lower it down without touching the ground. Do 15 reps then switch leg.
Perform these exercises every other day. For better results; add 30-60 minutes of cardio- at least 5 days a week.
Complement the workouts with healthy meals. Two weeks is all you need to bumshell.
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