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
Those stability ball bridges are SO HARD!! What a great workout! 1/2 day in bed sounds unreal!
Jess recently posted..Weekend Things
I love both of the stability ball exercises. I like to do a combo of the bridges/hip lifts and then the roll-ins. And squats are always a good booty lifter!
I *love* straight leg dead lifts! They seriously help perk up the behind!
Erica { EricaDHouse.com } recently posted..Massive Weekend Recap
That reverse lunge looks tough! I’m definitely going to try that one! Happy Monday
Sarah @ Blonde Bostonian recently posted..Weekends Are for Ice Baths
Great exercises!
I needed your Monday optimism question this morning… I’m feeling a little bit of the “Monday blues” around here! I’m looking forward to being productive at work today. There’s been a lot of work stuff looming over my head lately thanks to not getting a ton done since I haven’t been feeling great the last few weeks. Today I actually feel pretty good, so I’m looking forward to pumping some stuff out!
Ashley @ My Food N Fitness Diaries recently posted..This Weekend There Was Some…
I’m looking forward to completing my first day of grad school! Eek! (exciting, but kinda scary, lol)
Sam @ Better With Sprinkles recently posted..The Post Where I Talk About School.
I love dead lifts so much. I’ve been trying to work more on my behind, so I’ve been doing a lot of them, sometimes I even bust out a few at work.
Leah @ Why Deprive? recently posted..Goodbyes
Hmmm…. I’m looking forward to going home and taking advantage of my rest day on the couch. ALL NIGHT. My hip flexors are angry at me from the race yesterday.
Amy @ Second City Randomness recently posted..Chicago Half Marathon Surprise
That bridge on a stability ball is something I’ve never seen before. I can definitely tell it would whip those glutes into shape! Have fun at your massage. I have a yoga class after work, which will be like a massage for me. I ran 10.14 (yes, the .14 is very important!) miles yesterday and my body needs some TLC.
Alysha @Shesontherun recently posted..A Week in the North Woods
Loving the workout! I need to work my glutes more. I love stability ball roll outs, they are so much fun!
Well, since I worked the whole weekend, I’m looking forward to my day off the next two days:)
Lisa recently posted..Fall Bucket List
Oooh jealous of your massage!
I’m looking forward to getting in an outdoor workout in the beautiful weather we’re having in PA!
Erica @ For the Sake of Cake recently posted..Sunday Survey
I’m so jealous of your massage!! I’m looking forward to the bridal shower I’m going to tonight!! I love bridal showers!
Brittany @ Delights and Delectables recently posted..MIMM #14
a massage!!! lucky!!
Squats are my favorite leg exercise of all but all of these look awesome!!!
Danielle (@CleanFoodCreativeFitness) recently posted..Marvelous in My Monday!
I love deadlifts!
Enjoy your massage….i love those too
Kierston recently posted..Cheesy Egg Mmm-Muffins!
Great moves! Not surprising that we share some of the same favorites.
I love the Stability Ball Glute Bridge…I always feel the affects of that exercise for days!
Karen recently posted..Move It Monday {13}
GIRL
I
NEEEED
THESE.
well my 43 yo booty does anyway
MizFit recently posted..Im going GONG HEALING.
I love me some booty burner exercises! These are great! I hope you had a great Monday. I enjoyed a beautiful fall day with a great run!
Sarena (The Non Dairy Queen) recently posted..Rosemary Chickpea Oat Flatbread Obsession…
great moves hunnie! I love working the legs!
Meg recently posted..Because Positive Thinking Always Works