Hey hey, all! Welcome to Move it Monday
I’m moving a little slowly this morning (my coffee is much needed!) which is weird, because I spent the entire second half of the day yesterday resting. No, really, I spent the day in bed, and it was pretty darn fabulous! Perhaps it’s because of greasy takeout last night. I told Shane he could pick exactly what he wanted – and I mean really pick – and wel, let’s just say he took advantage. I shared with my instagram friends that he got this (enough to feed an army.)
Although this Monday came on way to quickly in my humble opinion, I love starting out the week with a good workout. The one I have for you today highlights some of the my absolute favorite exercises to really target the glutes and lift up the buns.
As always, check with your doctor before beginning any new exercise program!
Move It Monday
Four Booty Shaping Exercises
*if you don’t have a stability ball, just place your heels on an incline – like a bench or sturdy chair.
- Off-loaded reverse lunge – so I didn’t think I had a video of this one, but then when I did a search for it on youtube, I found a really old video of mine! haha! It’s even from my old youtube channel (check out my current one for more vids and exercise tutorials)
Holding a dumbbell if your right hand, at shoulder height, step back with left leg into a reverse lunge. Repeat on other side after completing determined amount of reps.
- Squat-With either a barbell across your back or dumbbells up by your shoulders (pictured above,) keeping your abs engaged and back straight, press your hips back, and bend your knees until your thighs are parallel with the ground. Keeping your heels pressed into the ground, press back up to standing position.
- Straight-leg dead lift- Grab a pair of appropriately-weighted dumbbells and place them in front of your thighs. Keeping your back straight, abs engaged, and weight in your heels, press your hips back and slide the dumbbells down your legs until you feel a stretch in the hamstrings – about mid calf. Flex the hamstrings and glutes, and pull your bodyweight back up to standing position.
- Stability ball bridge- In a supine position, place your heels on a stability ball – knees bent. Activate the glutes and press your heels into the ball to lift your hips up off the ground. Lower to tap the ground and come right back up.
You’ll notice in this video, I extend my legs, and then bend them again to bring the ball back – this is a stability ball curl, which targets more of your hamstrings, than just completing the first part of the exercise of lifting your hips off the ground.
Repeat! 2-3 times.
Today’s also the last morning of a boot camp class I’m teaching, this morning! It’s a little bittersweet (more bitter) because I really enjoyed teaching the class. It’s one of my favorites. Have a great day!
Monday optimism: What’s one thing you’re looking forward to today?
I have 2 – spin class for a mid-morning break, and a MASSAGE at the end of my work day