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Home Page BLOG 4 steps to tighten and lift your butt!

4 steps to tighten and lift your butt!


Important Tips: Always make sure to keep your abs tight (this will keep your lower

back protected.) Keep your neck in line with the rest of your spine. Always drive

the swing with your hips and NOT your arms. If the bell ever gets too far out in

front of you, never reach for it- just let it drop!


4 Booty tightening Exercises


1. Lunges


Lunges are a workout staple that will firm your butt and tone your legs. Start with

your feet hip width apart then step forward with one leg. Keeping your abs tight,

chest high, and spine straight, sink down into the move until your front thigh is

parallel to the floor and your back knee is almost touching the ground. Concentrate

on squeezing your glutes as you push through your front heel back to the starting

position. Important tip: don't let your moving knee extend past your toes.


2. Step Ups


This is a great exercise for your butt as well as your quads and calves. Step ups

also increase your heart rate so you'll get the extra benefit of fat-blasting cardio.

Stand with your right foot firmly planted on a step or a bench, your left foot on

the floor. Push down through your right heel to straighten and stand on your right

leg, squeezing your glutes at the top of the movement. At the same time, pull your

left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your

left leg back to the ground, then step your right foot down. Alternate legs to make

one rep.


3. Hip Extensions


Like lunges, hip extensions can be performed anywhere and without equipment. The

key to this movement is positioning your weight so that your butt does the brunt

of the work, not your legs. On your hands and knees, you'll focus the main effort

in your glutes and lower back without involving your hamstrings. Tighten your core

and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree

bend and flexing your foot so you're reaching with your heel as you raise your thigh

in line with your spine. Keep the movement slow and controlled to the top and then

back down again.


4. One-Legged Deadlifts


One-legged deadlifts do triple duty, activating your muscles for a highly effective

toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell

in each hand, stand with your feet hip width apart, knees soft. Keeping your weight

firmly on your left leg, lean forward from your hips, reaching the dumbbells toward

your left foot and raising your right leg out behind you. Remember to keep your

core tight and not round your back. Now stand straight, squeezing your glutes as

you come back to start. Do a full series of reps before switching to your right

leg for the second half of the set.


In case you're not a current member of our boot camp, we cover all of these great

exercises and much more. Call today for more information....


Committed to Your Health & Fitness,


Offer Cohen