exercise

BUTT WORKOUT

BOOTYLICIOUS Butt Workout, yes not one but a whole workout for your Butt! Lift your butt inch by inch and make it something to be proud of.

side leg liftSIDE LEG LIFT

  • Set yourself in position. Tightening your abdominals to support you.
  • Ensure one leg is bent and the other straight and your foot is flexed (pointing to the front )
  • Lift the straight leg up whilst keeping the bent leg loaded and bent.
  • As you lift keep your toe in line with the heel so the side of your foot is pointing to the roof.
  • REPETIIONS: 3 sets of 8
  • To increase you can perform this exercise with the bent leg on a step or phone book.

side leg liftSIDE LEG LIFT

  • Stand with your feet hip width apart. Tightening your abdominals to support you.
  • Keeping your feet the same distance apart, slide one leg as far back as you can go, taking it to your toe.
  • Keep your chest up and Hips facing forward
  • Let the back knee bend towards the ground keeping it off the ground.
  • Moving straight down and up (avoiding any forward and back movements)
  • REPETIIONS: 3 sets of 8
  • To increase you can perform this exercise, you can perform it hugging some weights (maybe the phone book)

side leg liftSIDE LEG LIFT

  • Stand on a step or low platform (or that handy phone book); activate your core to support you.
  • Lift left leg out in front of step and bend the right leg, bringing the toe of the left foot to the floor.
  • Touch the floor lightly and keep the knee of the bent leg in line with toes.
  • Straighten the right leg and repeat on the same leg 8 times. Then repeat 8 times on the other leg and that is one set done
  • REPETIIONS: 3 sets of 8

    • chair squatCHAIR SQUAT

    • Stand in front of a chair with your feet hip width apart, toes pointing out about 20 degrees.
    • Tightening your abdominals to support you and torso straight.
    • Slowly bend your knees and lower and until you're almost touching your butt to the chair.
    • Ensuring your knees travel over your 2nd and 3rd Toes.
    • Allow your hands to move forward to aid with balance.
    • Then straighten standing back up (but keeping your knees soft and not locking your joints)
    • Keep it smooth and slow.
    • Feel you butt contracts as you rise pushing your heels into the floor.

    Disclaimer: As with any exercise it is advised you are warm before starting with a 5 minute cardio warm up and followed by a stretch upon completion, remaining hydrated, these exercises are designed as a basic guide and professional consultations should be taken before any exercise in undertaken. Lifestyle Fitness Australia and its employee’s are not liable for any injury that may be received by participating in this or any exercises. We believe the safest and most effective way to exercise is with a fitness professional’s advice and medical clearance.