Is Your Booty Ready for Summer?
May 7, 2010
With beach weather imminently upon us, there is no time to waste on fad diets, silly training
programs, or magic pills. The only way to get your booty ready for the bikini or just shorts,
you need to include a resistance training routine that targets those muscles (along with
cardio and a healthy nutritional program of course). Here is a great series to use to get the
booty ready since summer is “calling”. The four movements are the abductors, one-leg stiff leg,
lunge kicks, and the side leg raise.
Exercise #1 – Abductors
The first movement begins by taking the legs out from the mid-line of the body. Like the term
“abduct” – to take away. This is an easy way to remember this term. The opposite muscles and
exercise are Adductors, in which the movement closes the legs in, “adding” to the legs to the
midline.
Seated Abductors target the glutes. Most machines allow you to sit straight up. Try the
exercise sitting straight with the abs pulled into the spine. Open the legs as wide as your
flexibility allows, and return the legs in just about an inch apart from the start position.
This will keep tension on the muscles instead of relaxing after each rep.
Next, lean forward slightly, while keeping the back straight. Reach your arms forward for
balance. Notice the difference of where the movement concentrates on your body.
Both positions are effective, but leaning forward is not used as often, therefore, creating
more of a “shock” to the system.
Use a weight that you can do 20-50 repetitions and repeat for three sets.
Exercise #2 – One-Leg Stiff Leg
Balance on your left foot and keep your right leg slightly bent behind you with the knee about
90 degrees. For more resistance hold a dumb bell in your right hand. Bend at the hips, keeping
the back straight, aim the dumb bell to the outside of the left foot. It will give you a
slight twist incorporating the core for balance.
When standing up, begin the movement with the exhale raise the body up to upright start
position. Remember to keep the abs pulled in toward the spine at all times.
Complete 10-15 repetitions on each side for three sets.
Exercise #3 – Lunge Kicks
The feet should be about two to three feet from the step – depending on your height. Step
forward and place your right foot completely on top of the step (be sure the heel is on the
top), and slowly bend your knee about 90 degrees into the lunge position. Be sure your knee
stays above the ankle and your shoulders stay above your waist – no leaning forward.
Push off the step with your right foot and lift your leg to horizontal while keeping your knee
straight.
Return your foot to the start position. For more of a challenge you can hold dumb bells in
your hands.
Complete 12-20 repetitions on each side for three sets.
Exercise #4 – Side Leg Raise
Begin with the hands flat on a bench and your shoulders directly over your wrists. Place your
left leg directly under your left hip and extend the right leg out to the side lightly
balancing the right toes on the ground. Keep the abs pulled in towards the spine.
Lift the right leg to horizontal without shifting your weight to the left, bending the leg, or
using a kicking motion. If you cannot lift it as high as horizontal with a straight leg, then
lift the leg about 45 degrees or as high as you can. Squeeze the glute muscles. This should
feel like a burn in the booty!
Complete this for 20-25 repetitions for three sets.
These exercises should be done one right after the other and repeat each exercise for three
sets. Do this once or twice a week for the next four weeks, and you are sure to have your
booty firm, lifted, and ready for bikini weather!
-
FEATURED IN
