During a six year stint living in Florida, I was fortunate enough to have a personal trainer as a best friend. He taught a 5 a.m. class at the local club — a class he dubbed “Booty Camp.” Sound harmless? The first time I ever took this class, I couldn’t sit down on the toilet for a week.
This class worked — but I thought there was an easier way to do this (like in private) where I didn’t feel the performance pressure. Here are some of the best moves (and ones just like it) for a quick workout that works. Call me a masochist, but with this kind of pay off, you might even dig the pain.
1. Squats
One of Kate Hudson’s favorite moves for beautiful summer legs and booty. This is no surprise considering this is the Holy Grail move for a b*tt you can bounce a quarter off of. Stand with feet shoulder width apart (facing a mirror if you can). Start off without weights, or a black padded bar of 8-10 pounds rested across your shoulders. Slowly bend your knees- making sure not to go over the toes, (injury alert) keep your back straight, and b*tt sticking out. Squat as low as you can go- the lower the squat the more the glutes are working! Slowly return to starting position, and then repeat. This move tones glutes, quads, hamstrings. Repeat 10-12 times in 3 to 4 sets. Hold the last squat of the last set for ten seconds- working your way up to 30. Warning, it will burn in a very good way.
2. Lunges
This is the best complement to the squat. Split legs- one forward, one behind, keeping the front leg bent (again, avoid the knee over the toe thing) while the back leg is kept straight. You can do this with hands on your hips to start- and once you work up to it, add the weights at your side. Slowly lower yourself down, keeping your back leg straight, until your back knee is almost touching the ground. Keep all the weight in your heels, slowly rise to starting position. Try 8-12
3. Walking lunge
This is very similar to number two, except it really gets your heart pumping! While you’re busy toning that soon-to-be-fab behind of yours, you are also getting some cardio. Start in the same position as the stationary lunge, except instead of returning to starting position, bring both legs together and follow with a lunge from the opposite leg, moving forward with a walk. Try three sets of of 12 reps. To start, try this exercise without weights. Once you’ve gotten the form down, add hand weights or a medicine ball. When using the medicine ball hold it out in front of your chest to work that core, arms and shoulders at the same time time!
Two more fat burning exercises up next!
4. Leg raises
This may sound a little too aerobics instructor, but believe me, this is the best exercise to tighten and smooth the thighs. And it’s accessible and easy to do anywhere! On a mat, lay on one side, legs together. Raise the top leg so it is at a 90 degree angle. Slowly lower back to starting position, without allowing legs to touch. Try 3 sets of 25, as you get stronger, increase reps.
5. Jump Rope
Unlike creams, gels, and wishes, jumping rope is the most effective way to rid your b*tt and thighs of cellulite. In addition to blasting cellulite, this great workout shapes your calves and strengthens the heart. Best way to incorporate jumping rope? In between sets of weight training. This allows you to maximize the calories your burn in a short period of time, so you don’t have to spend hours at the gym- all while getting a better workout.
by Greenstarnetwork admin..
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